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How to Protect Your Eyes as a Programmer

Resolve with your eyestrain and eye fatigue from programming.

As a programmer, your eyes are one of your most valuable assets. Hours spent staring at a computer screen can take a toll on your vision and overall eye health. Sometimes, uncomfortable eyes can even cause headaches. However, with the right strategies and habits, you can protect your eyes and minimize the risk of discomfort and fatigue. Here are some tips to help you safeguard your vision as a programmer spending long hours on the computer.


a man using a mac pro M1 connecting with a BenQ PD monitor for designer work



Practice the 20-20-20 Rule

This is a well-known concept, but it is important to still mention it here as a priority rule. Even if it's not a screen, keeping your focus on an object for a long time can cause muscle strain in your eyes! Give your eyes a break by following the 20-20-20 rule: every 20 minutes, take a 20-second break, and focus on something at least 20 feet away. This helps reduce eye strain and prevent discomfort.

Use Proper Lighting

Ensure that your workspace is well-lit to reduce eye strain. Avoid glare by positioning your monitor away from windows or direct sources of light. Consider using additional lighting resource to illuminate your work area evenly without causing reflections on the screen.

Adjust Monitor Settings

Optimize your monitor settings for comfortable viewing. Adjust the brightness and contrast levels to suit your preferences and reduce eye strain. During daytime with more ambient light, some people will increase the brightness, while lowering it at night. However, some of you may experience eye discomfort with higher brightness or find the code font unclear when lowering the brightness. Investing in a good monitor with the premium eye care features, such as flicker-free, low blue light, and an intelligent ambient light sensor, is a good solution to these potential issues!

Reduce the Blue Light

Blue light isn't harmful by nature. During the day, it can enhance attention and mood. However, at night, it can disrupt the secretion of melatonin, crucial for regulating our sleep-wake cycle. While all types of light affect melatonin, blue light has the strongest impact. Utilizing blue light filters, such as glasses, will help prevent issues with regulating your sleep-wake cycle.

For nighttime screen use, employing software to adjust screen color temperature is advisable. Flux stands as a well-known option, yet many modern operating systems offer built-in features for this purpose. However, opting for a certified low blue light monitor presents an even better solution. The panel itself cuts out harmful blue light while preserving unharmful blue lights to keep colors vivid, mitigating the negative effects of blue light exposure.

Proper Ergonomics

Make sure you sit arm-length away from your screens. Your screen shouldn't be tilted and should be positioned right below eye level. It can help to reduce neck and eye strain. Invest in an ergonomic monitor and chair for your workstation to promote comfortable and efficient coding sessions. 

Stay Hydrated

Drink plenty of water throughout the day to keep your eyes hydrated and prevent dryness. Avoid excessive caffeine consumption, as it can contribute to dehydration and worsen eye discomfort. Additionally, it will help you to take regular breaks since you will need to use the restroom.

At BenQ, we understand how essential it is for programmers to prioritize eye health, especially after working long hours on a computer. We offer various solutions to assist with these issues, including a Coding Mode specifically tailored to make every color pop, Low Blue Light Plus Technology, and an Eyesafe 2.0 certification from TÜV Rheinland. The GW3290QT and GW2790QT monitors are great options for upgrading your programming setup and prioritizing your eye health.


By incorporating these tips into your daily routine, you can protect your eyes and maintain optimal vision for years to come. Remember to listen to your body and take breaks when needed, as proactive measures can go a long way in preserving your eye health as a programmer.



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