Screen discomfort is often a combination problem
Long viewing time, fixed head position, glare, small text, dry air, stress and poor sleep can all contribute to discomfort. The answer is usually not one magic setting but several small adjustments.
Make the screen easier to look at
Increase text size before leaning forward, reduce glare where possible and place the main screen at a comfortable distance. If you use a laptop for long periods, an external keyboard or stand can reduce the need to fold the neck downward.
Give the eyes and neck different jobs
Look into the distance periodically, blink naturally and move the neck and shoulders gently. A break should change what your body is doing rather than simply switching from a work screen to a phone screen.
Air-conditioning can add dryness
Office air can feel cool and dry even in humid Singapore. If your eyes or throat feel persistently irritated, note whether symptoms improve away from the office. Ongoing eye symptoms should be discussed with an eye-care professional.
Headache patterns deserve context
Headaches linked to screen time can still have other causes. New severe headache, neurological symptoms, visual loss or other red flags need medical review rather than repeated self-treatment.
A useful reset is small enough to repeat
Set one or two realistic triggers: every meeting ends with a short walk, or every hour includes a distance-viewing break. Consistency matters more than an elaborate routine that is abandoned after two days.
This article is general health information, not a diagnosis or individual treatment plan. Seek conventional medical care promptly for severe, urgent or rapidly worsening symptoms.