There are things that help - regular breaks, being in a well lit room, sitting at a healthy distance from the monitor, using redshift and lowering monitor brightness.

But ultimately, I came to the conclusion that for my eye health (and general physical health) I probably can’t be staring at screens for hours after work, when it’s already 8-9 hours of my workday.

Now after work I avoid screens entirely until about 9pm, then I have about an hour of gaming or watching TV, and then wind down with a book before bed.

I switched to this routine about 4-5 years ago, around when I turned 30. Seems to work well so far.

I've actually developed an eye condition — one of my doctors suspects it might be PDS (pigment dispersion syndrome) that affects my ability to focus on computer text for too long (I get headaches) which they found unusual, so after realizing I can't keep up, I turned to mentoring and leading instead.

I suggest starting with a visit to an optician and see what they say.

This hugely improved my eye strain problem as well as a few other physiological oddities. Actually going outside seems to be a critical part of this. Just strolling around the office doesn't have the benefits.