Disclosure: This site may earn commissions from qualifying purchases. This helps support the site at no extra cost to you.
How to Fix Glare and Eye Strain From Desk Lighting (Fast)
If your eyes hurt after an hour, your screen has glare, or you get headaches, it’s usually not “too much screen time” — it’s bad light placement. Here are fixes you can do in 10 minutes.
1) Move the light source off-axis
Don’t aim a lamp straight at your monitor. Place it to the side and slightly behind the screen, then aim it at the desk surface instead of the display.
2) Use neutral light for work
Neutral (around 4000K) reduces harsh contrast and keeps text readable. If your lamp only does “cool white,” dim it and move it farther away.
3) Kill reflections the easy way
- Lower brightness one notch
- Raise your monitor slightly
- Rotate the lamp head so light hits the desk, not the screen
4) Upgrade the lamp (cheap fix)
The fastest upgrade is a lamp with dimming + multiple color modes. If you haven’t picked one yet, start here:
Best Desk Lamps Under $30 (2026)
5) Bonus: make video calls look better without buying new gear
- Turn your lamp so it softly hits your face (from 30–45 degrees off to the side).
- Use neutral mode and keep brightness moderate.
- Put a white sheet of paper on the desk (it acts like a cheap reflector).
FAQ
Should I use a ring light instead?
Ring lights are great, but a good desk lamp is cheaper, useful all day, and still improves calls. If you’re building a budget setup, lamp first, ring light later.
Does “flicker-free” matter?
Yes, especially if you get headaches. If your lamp causes subtle flicker, it can worsen eye strain. Stick to modern LED lamps with dimming and decent reviews.