Screens can be exhausting — especially with brain injury, chronic illness, or sensory sensitivity. Here are simple tips to make screen time easier on your eyes, brain, and body.

Adjust Your Environment

• Lower brightness or use Night Shift / Blue Light Filter to reduce glare.

• Increase text size in your device or browser settings.

• Work near natural light but avoid direct glare on your screen.

• Use a matte screen filter to cut reflections.

Change How You View

• Switch to “Reader Mode” in your browser to remove extra clutter.

• Listen instead of look — use screen readers, text-to-speech, or Circle’s Listen feature.

• Try dark mode or sepia backgrounds if they feel easier on your eyes.

Take Brain & Body Breaks

• Follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.

• Blink more — it keeps eyes from drying out.

• Stand, stretch, or shift position regularly to avoid stiffness.

• Alternate tasks (switch from screen to paper, or a movement break).

Simplify Your Screen Time

• Batch your tasks — do a few things at once, then rest.

• Hide distracting windows so only what you need is open.

• Lower your resolution — smaller file sizes load faster and can reduce eye strain.

Assistive Tools

• Blue light blocking glasses

• Tinted overlays or colored filter paper for reading

• Speech-to-text apps for typing less

• External keyboard/mouse to adjust posture and distance from screen

Remember: It’s okay to step away and finish later — pacing is just as important for screen time as it is for physical activity.

Writing takes a lot of energy — especially with a brain injury — so I sometimes use ChatGPT to help me put my thoughts into words. I still guide the content, tone, and message, but using this tool lets me share more reflections and resources with you without draining my limited spoons.