Too Much Screen Time? Learn How Kids and Adults Can Protect Eye Health and Posture
Protect your eyes and posture from too much screen time with simple tips for kids and adults.
In today’s digital world, screens are nearly unavoidable. From remote work to online learning, our eyes, necks and backs are working harder than ever. Kids and adults alike are feeling the impact; but with a little awareness and some simple habits, you can protect your health while still staying connected.
Extended screen use is linked to digital eye strain, sometimes called computer vision syndrome. Symptoms include dry eyes, blurred vision, headaches and trouble focusing. For children, research suggests that excessive screen time may also contribute to the rise of myopia (nearsightedness), especially when combined with less time spent outdoors.
Kids are more vulnerable to developing myopia, posture issues and difficulty with self-regulating screen time. They may also miss out on critical play and social activities if screens dominate their day.
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Maintaining your eyesight can come down to a few best practices:
- Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
- Adjust screen brightness and contrast to match your environment.
- Encourage kids to spend at least one or two hours outdoors daily—natural light helps reduce myopia risk.
Adults may also experience something called “tech neck” from looking down at their phones and tablets too often. This motion puts stress on the neck and spine that can, over time, lead to chronic pain, stiffness and even changes in spinal alignment. Poor posture while working at a desk can create similar problems. To avoid these conditions, experts recommend:
- Positioning screens at eye level to avoid hunching or looking down.
- Using a chair that supports the natural curve of the spine.
- Taking standing or stretching breaks every 30-60 minutes.
- Teaching kids to use tablets propped up on a stand rather than held in their laps.
By setting boundaries, encouraging breaks and paying attention to posture and eye care, children and adults can enjoy the benefits of digital technology without compromising long-term health.
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Amanda Eisenberg is the editorial lead for The 80 Million, a Medicaid newsletter powered by Manatt Health. She also supports Dr. Vin Gupta in his work with the American Federation of Teachers. In her free time, Amanda enjoys walking around New York City and reading. She's also the author of PEOPLE... See More
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