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Vision Break

by Ana Petrova

Every 15 minutes, focus on distant objects to relax your muscles.
Focus your eyes on something far away. Look for an object the furthest distance from your monitor.


Blinking increases the moisture in your eyes. Blink in rapid succession.
Set a timer to remind yourself to get up and stretch. There are lots of shareware products available. (I use one called Coffee Timer runs in the background.)
SpectechSantaMonica for fine eyewear. 
Keep a small spray bottle with liquid cleaner and a soft cloth on your desk. This will encourage you to clean your glasses more often.
Be kind to your eyes, keep that screen dust and fingerprint free.
This will help you relax and your eyes will benefit with the rest of you. It's all connected you know  

How Computer Monitors can affect our vision!

  • We've all heard about Repetitive Strain Injury (RSI) now we are starting to hear about CVS. What is it? Computer Vision Syndrome (CVS) a condition that affects users of Video Display Terminals (VDT),The condition and term CVC has been identified and coined by the American Optometric Association.


  • We at Spectech want provide you with some of the necessary knowledge and skills to enhance your visual comfort and performance with computer tasks., by offering you practical tips, and eye exercises.
  • Computer screens are made up of pixels or tiny dots, on which the eye can not lock focus. The computer user must therefore focus and refocus to keep the images sharp. This results in repetitive stress of the eye muscles.
  • Looking at a computer display causes your eyes to use their focusing muscles on a near constant basis.
  • Using a computer can cause eyestrain, irritated or dry eyes, eye fatigue, red, itchy, and watery eyes, and or blurred vision.
  • Other symptoms of CVS are headaches, backaches and muscle spasms.
  • Even if you don't need glasses for driving, reading or other things you do, you still may have a minor vision problem that can be aggravated by computer use.
  • You may need a mild prescription to wear only when using the computer to reduce vision stress. A thorough eye exam every year is a good idea.


  • Tell your optometrist about your job tasks and measure your on-the-job seeing distances. You may benefit from one of the new lens designs made specifically for computer work. There are new lens designs becoming available on a regular basis.
  • If you wear glasses for distance vision, reading, or both, or bifocals, they may not give you the most efficient vision for viewing your computer screen.
  • Ask your optometrist about eyeglass lens tints and coatings that can reduce glare.
  • The most common eyeglass tints favored by computer users are gray and pink because they do not markedly distort colors. Neutral gray subdues all colors equally.
  • Be sure your glasses meet the demands of your job.

  • Keep the screen clean, without leaving smears.
  • Dust and fingerprints can reduce clarity,
  • Filters that carry the AOA (American Optometric Association) Seal of Acceptance are available at office supply stores and can enhance screen contrast and increase character legibility. Be cautious many filters just darken the screen, therefore aggravating eyestrain more.
    Most of today's monitors use scatter reflection, so polarizing filters are not the most effective way to stop monitor glare.
    • Mesh Filters degrade screen image, therefore adds to eyestrain.
  • Take a brake right now and clean your glasses.
  • Arrange your computer workstation to achieve maximal comfort and to help you reduce eyestrain.
  • It pays to buy the best monitor that you can afford.
  • Minimize glare on the screen.The clarity of the image you see depends on the clarity of the image on your computer screen.
  • Make sure that the monitor is at least two feet away from your eyes.
  • The top of the screen should be slightly below horizontal eye level. Tilt the top of the screen away from you at a 10 to 20 degree angle.
  • Reduce the room lighting, use desk lamps for tasks that require more light and if the room is too bright use curtains or shades to filter glaring sunlight.
  • Screen brightness should be the same as the brightness of other objects in the room.
  • Studies have demonstrated that even seemingly minor distortions in vision can cause significant eyestrain when working at your computer.
  • Turning the color off and creating a black and white monitor will reduce eyestrain.
  • Select the the text and background colors you find most comfortable to work with.
  • Create an adjustable workstation, an adjustable table and chair also a monitor that can be turned or tilted.
  • Make sure the monitor has adjustable brightness and contrast controls this is better for reducing eyestrain.
  • When using reference material place it the same distance as your computer screen and as close to the screen as possible. Do not force your eyes to change focus when looking from one to the other and you won't have to keep moving your head or eyes back and forth.



This is very difficult to focus on and read!

Stay away from black backgrounds!

  • When "surfing" the Internet, stay away from black (or very dark) backgrounds with "day glow" characters.


  • Black characters on a white background are easiest on the eyes.


  • Reading comprehension is lowest with a dark background with amber lettering and higher with a white or light gray background and black lettering.
  • If your favorite site is designed that way write to the webmaster and complain and refer them to this page:
  • Print out the material in b&w .
  • Text too small or too big, is hard to focus on.
  • Text crammed in on the page without "breathing space" is hard on the eye and difficult to read.
  • Size 12 text is usually the most readable.
  • Plain fonts also help readability.

  • Our eyes are lubricated by blinking. This protects the eyes with fluids.
  • Long work sessions at the computer terminal can lead to an uncomfortable dryness of the eyes.


  • The eye itself is coated with three distinct layers of fluid, which together are called the "tear film". The inner layer of mucous lubricates the cornea (the clear front surface window of the eye) and prepares it for uniform moistening. The middle water layer keeps the cornea moistened and optically uniform. The outer layer is produced by the oil glands within the eyelid. This outer layer slows the process of tear evaporation.
  • When viewing the monitor one tends to blink less than when performing other tasks. That means the eye gets moistened less often.
  • The posture typically adopted when using computers contributes to dry eye.
  • When reading text on paper, one's head is normally tilted down. As a result, the eyelids cover a good portion of the eye. When viewing a monitor however, one's head is erect and the eyes are open wider.
  • The evaporation of the the tears increases when the eye is opened wider. This results in a higher risk of dry eye. Dry eye can be particularly bothersome for contact lens wearers, and is more likely to be a problem as one gets older.
  • There are products on the market to help relieve dry eyes, consult your optometrist or doctor.