Working on a computer with migraine: a practical setup

Updated 2026-11-02

Quick answerTo work on a computer with migraine, match screen brightness to the room, reduce glare, sit about an arm's length away, enlarge text, and take regular breaks. Turn off autoplay and animations in the apps you use most. If headaches are frequent or getting worse, see a doctor about treatment options.

Desk

  • Screen about 25 inches (an arm's length) away, slightly below eye level (AAO).
  • Reduce glare from windows and overhead lights.
  • Use a desk lamp you control.

Screen

  • Brightness matched to the room.
  • Dark mode where it helps; soft-green tint at moderate strength.
  • Turn off autoplay in Slack, Teams, YouTube and LinkedIn.

Breaks

  • Look away from the screen regularly; 20-20-20 reminders reduced eye strain in a 2023 study.

When to get help

  • See a doctor urgently for a sudden severe headache, new weakness, trouble speaking, loss of vision or confusion (NHS).

FAQ

Should I work during a migraine attack?

Rest if you can; these settings are for making necessary screen use easier.

Can I ask my employer for adjustments?

Many employers offer reasonable adjustments for migraine.

Sources

  • American Academy of Ophthalmology: Computers, digital devices and eye strain (20-20-20 rule). Link
  • Talens-Estarelles C et al. The effects of breaks on digital eye strain, dry eye and binocular vision: testing the 20-20-20 rule. Cont Lens Anterior Eye, 2023. Link
  • Main A, Vlachonikolis I, Dowson A. The wavelength of light causing photophobia in migraine and tension-type headache between attacks. Headache 2000;40(3):194–199. Link
  • Fani M, Sharp N, Schwedt TJ, et al. Reducing light sensitivity during and between migraine attacks: a prospective study investigating spectral tuning of white light. Cephalalgia 2026. Link
  • NHS. Headaches: when and where to get medical help. Link

Not a medical device and not medical advice. Migraine Mode is a screen-comfort tool: it does not diagnose, treat, cure or prevent migraine or any other condition, and it does not replace a doctor. Its settings are based on studies of light, colour, flicker, patterns and motion; the extension itself has not been clinically tested. When to see a doctor.