How To Habitually Prevent Symptoms of Computer Vision Syndrome (CVS)

Overview: What is Computer Vision Syndrome?

Computer vision syndrome (CVS) is a form of a repetitive stress disorder of the visual and musculoskeletal systems. CVS is associated with prolonged digital screen use and the recurring stress it can cause on the eyes, the head, back and the neck. Spending extended hours in front of radiation-emitting devices can cause significant strain on the body. Similarly, the repetitive movement of our eyes, neck and shoulders, from a screen to a keyboard, and often to papers, or even between multiple screens, is supremely taxing on the eyes. Currently, there is no permanent cure for CVS. However, there are effective, proven ways to manage it by disrupting the repetitive nature of our work. First, let’s take a look at some of the symptoms of CVS to understand how it manifests in our bodies.

Common Symptoms of CVS:

• Tension headaches
• Eye strain – Eye pressure
• Burning sensation
• Dry eyes
• Transient or blurry vision
• Double vision
• Strain on the back, neck or shoulders.

Get it Checked!

It is advisable to get an assessment to rule out any other ocular/visual issues and create a more targeted treatment plan. Uncorrected refractive errors (i.e., farsightedness, astigmatism, presbyopia), inadequate binocularity (eye teaming), ocular surface and eyelid disorders can all contribute to the symptoms of computer vision syndrome.

How to Manage CVS Symptoms

The most effective way to manage CVS is to drastically reduce or completely stop the use of digital devices, however in today’s world that is practically impossible. With that said, what we can do is implement specific practices throughout the day using visual and auditory cues in our environment. These practices will help create daily habits and will help manage CVS. The key here is to form positive work habits that will eventually become a part of daily routine. As James Clear states in his bestselling book, Atomic Habits: Tiny Changes, Remarkable Results, over time the effect of these habits compounds (just like interest) and the net benefit is far greater than we can imagine. We can use Clear’s formula to hack into our environment and help us create healthy habits. Clear provides a four-step framework1 to developing habits, starting with “cues”. Setting

*Clear uses the following formula to define his four step framework: “cue-craving-response-reward”. When the brain detects a cue, it triggers a desire to take action leading to a reward. For example, if I feel thirsty (cue), I crave a drink, and fetch a glass of water (response). When I drink the glass of water, my thirst is quenched (reward).

up a cue, or a reminder, prompts the brain to perform an activity. For example, I may set a vibrating alarm to go off every 20 minutes in order to remind me to look away from the screen. Another method is to implement a timed application called the “Pomodoro” technique, which teaches us how to take organized breaks that lead to improved productivity. The 20,20,20 technique is quite simple. Every 20 minutes, gaze 20 feet away at a distant object or scene for 20 seconds. As discussed below, this technique is a simple but strategic way of refocusing, to be able complete certain tasks in a timely manner. Without making a conscious effort to create good habits, even the most well-intentioned people will eventually return to their old patterns of behavior. It’s easy to become immersed in the day-to-day repetitive routines of our busy lives and forget important self-care rituals, such as taking breaks to re-energize the eyes, stretch our muscles, or eat a healthy snack. Besides wearing proper prescription computer eyeglasses, the only way to reduce eye strain and to combat the symptoms of CVS is to develop and implement a good daily routine and follow a protocol that eases the cycle of repetitive visual and physical stress. The first step is to create the right work environment, whether at home or at the office. Once a fitting workstation is prepared, our focus can then be placed on the various daily habits to implement. An important thing to keep in mind when working from home, is to set physical boundaries between work and personal space.

Setting up an effective Workstation

The Ergonomic Workspace

It is imperative to have a designated work environment when working with digital devices. Some tips on setting up that space are:

1. Ensure your table or desk is spacious and decluttered. It should have adequate space for your computer as well as other devices and paperwork.
2. Set the computer monitor at a minimum distance of 18-24 inches from your body. The ideal minimum distance can be measured by stretching out your arm to touch the screen. Follow the 1,2,10 (One to Ten) rule to keep devices at a distance from your eyes: mobile phones at 1 foot, desktop and laptops at 2 feet, and 10 feet for TV.
3. Vertically adjust the monitor so it is 15-20 degrees on a slight downward angle from your horizontal line of sight. The monitor should be set at eye level, this will help prevent slouching and body and neck strain. If using a laptop, consider a stand to keep the monitor at eye level with a separate keyboard or consider a larger, vertically
   adjustable monitor.
4. Use a chair with adequate lumbar support and armrests. Adjust the seat to position your hips slightly higher than your knees, allowing your feet to stay flat on the floor, or alternatively you can use a footrest.
5. Maintain good posture. Keep your back straight and avoid slouching, with your head balanced above your neck, your shoulders relaxed and arms resting at your sides comfortably.
6. Place the keyboard and mouse close to each other and on the same level and position your elbows at 90 degrees. Your wrists should be straight as you type. 7. Avoid overreaching and place phones or other frequently used items, like a document stand and stationary, near you.