As a parent, you've probably wondered whether all that screen time is harming your child's eyes. The short answer: it's complicated, but the evidence is growing that excessive near work — including screens — contributes to myopia progression in children.
Myopia (short-sightedness) has reached epidemic levels globally. In East Asia, up to 90% of teenagers are now myopic. Australia isn't immune — rates have doubled in the last two decades. Research consistently links increased near-work activity with myopia onset and progression. When children spend long periods focusing on objects close to their eyes, the eye elongates, causing distant objects to blur.
Screens aren't inherently worse than books for eye health — the viewing distance and duration matter most. However, screens do present unique challenges. Children typically hold devices closer than books (often 20–25 cm vs 30–40 cm for print). Tablets and phones are also more engrossing, leading to longer uninterrupted near-work sessions. The interactive nature of games and apps discourages the natural breaks that come with turning pages.
💡 Tip
Viewing distance matters more than the medium. Whether it's a book or a tablet, encourage your child to hold it at least 30 cm from their eyes — roughly the distance from elbow to knuckles.
| Age | Daily Recreational Screen Time |
|---|---|
| Under 2 | None (video calls excepted) |
| 2–5 years | ≤ 1 hour |
| 5–12 years | ≤ 2 hours |
| 12+ years | Negotiate reasonable limits; prioritise breaks |
These guidelines from the Australian Department of Health are about overall wellbeing, not just eye health. For myopia prevention specifically, the pattern of use — long stretches without breaks — may matter more than total hours.
The single most effective habit for reducing near-work strain is the 20-20-20 rule: every 20 minutes, look at something 20 feet (6 metres) away for at least 20 seconds. This brief relaxation period gives the ciliary muscle inside the eye a chance to release from its contracted near-focus state.
💡 Make It a Game
Set a fun timer on your child's device. When it goes off, both of you look out the window and spot something far away. Twenty seconds of distance viewing — that's all it takes.
Screens are here to stay, and digital literacy is essential. The goal isn't elimination — it's balance. Prioritise outdoor time (at least 90 minutes daily is associated with lower myopia risk). Use larger screens at greater distances when possible: a television across the room is better than a phone held close. And separate school-related screen time from recreational use in your family rules.
While blue light from screens doesn't cause myopia directly, it can disrupt sleep by suppressing melatonin production. Poor sleep is linked to worse eye health outcomes. Avoid screens for at least an hour before bedtime, or use night mode settings in the evening.
⚠️ Note
Blue-light-blocking glasses won't prevent myopia, but establishing a screen-free wind-down routine before bed supports overall eye and general health.
Putting it all together, here are the most impactful things you can do:
1. Enforce the 20-20-20 rule — Use timers or apps that remind your child to look away.
2. Prioritise outdoor time — Aim for 90+ minutes daily. Bright natural light stimulates dopamine in the retina, which slows eye elongation.
3. Monitor viewing distance — Keep devices at elbow-to-knuckle distance or further.
4. Limit recreational screen time — Follow age-appropriate guidelines and separate from school use.
5. Book annual eye exams — Early detection of myopia allows for intervention that can slow progression by 50–60%.
6. Create screen-free zones — Bedrooms and dining tables are great places to keep device-free.
Early detection makes a real difference. Register your interest and we'll connect you with a myopia-focused optometrist near you.
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