11 Smart Strategies to Prevent "Tech Neck" and Screen-Related Eye Strain

3. Redesign Your Sitting Posture

It’s not just your neck—your entire posture influences how strain accumulates. Your spine should form a gentle ‘S’ curve, supported by a chair that encourages upright sitting rather than slouching. Keep your elbows at a 90-degree angle, shoulders relaxed, and feet flat on the floor or on a footrest. Avoid crossing your legs or craning your neck forward to get closer to the screen. Good posture is dynamic, not rigid—regularly shift positions, stand, or roll your shoulders. These subtle changes help maintain blood flow and muscle engagement, reducing the cumulative strain that leads to tech neck and fatigue.

4. Train Your Eyes to Blink More

Your eyes naturally blink 15–20 times a minute—until you start staring at a screen. Then the rate drops dramatically, leading to dryness, irritation, and fatigue. Consciously training yourself to blink more can restore moisture and prevent strain. Use sticky notes on your screen with reminders like “Blink!” or try apps that gently flash cues. You can also adopt a “blink break” habit: every 5 minutes, blink rapidly for 10 seconds to reset. This seemingly minor act can drastically improve eye comfort over time, especially when paired with screen filters or artificial tears for added hydration support.