Eye Strain: An Overlooked Risk for Freelancers and Remote Workers

In the modern world, terms such as freelancer, remote worker or digital nomad are becoming more popular. With remote work opportunities more common than ever, many people worldwide are taking advantage and living out of suitcases as they work.

It is estimated that more than 17 million digital nomads work in the United States alone, which means 17 million people possibly enjoy the warm Florida sun while working from a laptop or even traveling across the country, seeing a different town every week, but still in settled employment. Globally, it is expected that more than 60 million of us will work in such a manner by 2030.

However, there are inherent risks. Freelancers often find themselves glued to screens for hours, pressing hard to meet deadlines, communicate with clients, and stay connected with colleagues. This could be in the dying evening light of a Bangkok evening or the bright sunshine of a Lisbon lunchtime. Amidst the hustle and bustle, a silent threat lurks in the background – eye strain.

What is eye strain, and why is it prevalent among digital nomads?

Eye strain, also known as digital eye strain or computer vision syndrome (CVS), is a condition that occurs when our eyes become fatigued from staring at screens for extended periods. Symptoms include dry eyes, blurred vision, headaches, and neck and shoulder pain. Left unchecked, it can lead to more serious issues such as myopia and astigmatism.

One of the main causes of eye strain is blue light – the type emitted by digital screens. Not only does blue light disrupt our sleep cycle, but it can also cause eye fatigue and discomfort. Combine this with poor ergonomics – such as incorrect screen positioning and inadequate lighting – and you have a recipe for strained eyes and sore necks. Digital nomads often work in shared spaces or hunched over coffee shop tables rather than in a proper office environment.

But we need to worry about more than just the physical discomfort. The effects of eye strain can have a significant impact on our productivity and overall well-being. When our eyes are tired and strained, focusing becomes harder, leading to decreased efficiency and increased errors. This can be particularly problematic for freelancers and remote workers who rely on their ability to concentrate for long periods.

So, why is eye strain such a prevalent issue among freelancers and remote workers? The answer to the question lies purely in the work undertaken by such people. Digital nomads rely almost exclusively on computers, laptops, and smartphones to get the job done – whether that’s meetings, writing code, designing graphics, or attending virtual meetings. That might be in coffee shops, hotel rooms or shared spaces, with different chairs and tables every day. Indeed, screens are the only physical constant for such workers, and they present a range of risks for your eyes.

How can freelancers protect themselves?

What can digital nomads do to protect their eyes and preserve productivity? The key lies in prevention and management.

First and foremost, taking regular breaks from screen time is essential. The 20-20-20 rule is a simple yet effective way to give your eyes a much-needed rest – every 20 minutes, take a 20-second break and look at something 20 feet away. This can help reduce eye strain and prevent symptoms from worsening. As a digital nomad, that also means taking in the world around you, which should differ most days.

Of course, glasses are a key weapon in your fight against eyestrain. As a digital nomad, you might not wish to invest much in glasses for work, especially as loss or damage is more likely from constantly moving. A pair of cheap glasses might set you back $50, but you can still get decent brands, such as Ray-Ban and Ralph Lauren, in clearance sales if you’re careful. Budget is hugely important when traveling, but you’ll still want to look your best when you step away from the screen. However, you choose to buy them, if you need prescription glasses, always use them to help prevent eye strain.

You can also add blue light lenses to most designer glasses if you wish to create blue light glasses. These specialized glasses filter out blue light, reducing eye strain and preventing long-term damage to your eyes. They can bump up the cost of a good pair, so you may wish to take some other blue-light management measures, such as adjusting screen settings, which can make a big difference. Lowering screen brightness and adjusting contrast can minimize eye strain, while blue light filters can help reduce exposure to harmful blue light.

Ensuring proper ergonomics—such as positioning your screen at eye level and optimizing lighting—can also help reduce strain on your eyes and neck, but it isn't always easy when working remotely. Try to find a space where you feel comfortable rather than working hunched over an uncomfortable table. Shared working spaces are available in many major cities now and will take ergonomics into account more than a busy little coffee shop on a street corner. Staying hydrated is another important factor in eye health, and not with coffee! Drinking plenty of water throughout the day can help keep your eyes moist and prevent dryness, a common symptom of eye strain.

Finally, in addition to these practical measures, cultivating healthy habits can help mitigate the risk of eye strain. Limiting screen time outside of work, practicing good posture, and getting regular eye exams are all important steps in maintaining eye health. Ultimately, as freelancers and remote workers, your eyes are your most valuable tools. By acknowledging the risks of eye strain and taking proactive steps to prevent and manage it, you can safeguard eye health, meaning when you do step away from the screen to enjoy the benefits life on the road offers, you’ll be able to see everything clearly.

Article written by Sofia Molly.