Many (if not most) of us spend several hours a day staring at a screen. Whether you’re clicking and scrolling for work or play, you’re probably familiar with that nasty headache that creeps up after extended screen time. You know the one-- throbbing head, stiff neck, and stinging eyes. Super fun. (Said no one, ever.)

We may be living in a digitized world, but screen headaches don’t have to be part of it. The seemingly-inevitable discomfort is actually a lot more avoidable than you think!

Here are five simple ways to stop your screen headache in its tracks-- before it even starts.

1. Adjust your screen brightness

This one may seem obvious, but lowering the brightness level on your laptop or phone can make a world of difference. By keeping the light on your screen balanced with your surroundings, you will minimize digital eye strain and avoid the headache that comes with it.

2. Wear blue light glasses

If you’re not already using prescription eyeglasses, these are a lifesaver. When I first started working from home, I grabbed this pair from Amazon and never looked back. You can thank us later!

3. Take regular breaks

Experts recommend taking a few seconds to intentionally look away from your screen every 20 minutes. Take a longer, 20-minute break every two hours. Giving your eyes some time to rest can prevent or alleviate blurred vision and discomfort.

4. Improve your posture

Hunching over your computer screen for hours on end is a headache waiting to happen! Straighten your back, relax your shoulders, and consider investing in a lumbar support pillow for your regular seating area.

5. Check your space

Once your spine is properly supported, your eyes are protected, and your brightness settings are adjusted, make sure your environment supports your improvements. Turn down strong overhead lighting and avoid sunny windows to avoid glare. Keep the center of your screen 4 to 5 inches below eye level and at least 20 inches away from your eyes.

Remember diet and hydration can impact the frequency and severity of headaches. Strive to eat regular (nutritious) meals throughout the day and keep up your water intake!