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

5. Set a Timer for Posture Resets

Even with the best intentions, poor posture sneaks in during long work sessions. Setting a timer every 30 minutes can act as a posture reset button. Stand, stretch, roll your neck, or do a quick spinal twist. These micro-breaks recalibrate your body and help you maintain awareness. Pair the timer with a posture cue—like looking up and lifting your chest—to reinforce good alignment. Over time, this builds muscle memory and endurance, making good posture your default rather than an effort. Use your phone, smartwatch, or even a browser extension to schedule reminders that promote long-term spinal health.

6. Use Larger Fonts and High-Contrast Settings

Small fonts force you to squint, lean in, and strain—on both your eyes and neck. One of the easiest ways to improve comfort is to increase your default font size across devices. Combine this with high-contrast settings (like dark mode or black text on a white background) for better visibility. Many devices and apps offer accessibility settings tailored for visual ease, reducing visual effort and subsequent muscle tension. When screens are easier to read, you stop craning your neck forward subconsciously, which in turn helps correct posture. Less effort equals fewer symptoms—a win for both eyes and spine.