We spend hours and hours every day in front of our mobile phones without realizing how close we hold them to our eyes. That seemingly innocent gesture of pressing the screen against your face can trigger eye strain.This can contribute to the development of myopia in young people and leave our eyes feeling extremely strained at the end of the day. The good news is that you no longer depend solely on willpower: there are features and apps that warn you when you're looking at the screen too closely or for too long at a time.
In recent years, they have been appearing Specific applications, tools integrated into Android and iOS, and even experimental solutions with artificial intelligence designed to protect your eyes and improve your digital well-being. Many of them They use the front camera Some rely on the TrueDepth camera, others use usage statistics and time limits, and some even lock your phone if you don't move far enough away or if you've been using it for too long. Let's take a closer look at them, how they work, and what you can do to get the most out of them, whether you use an Android phone or an iPhone.
Why looking at your phone too closely is a problem
Looking at your mobile phone screen at very close range and for long periods of time is not only uncomfortableThis can have real consequences for your visual health. Medical literature has been warning for years that staring at close-up screens for hours increases the risk of eye strain, blurred vision, and, in children and adolescents, contributes to the development and progression of myopia.
When we have the phone practically glued to our face, The muscles responsible for focusing work at their limit and continuously.Add to that small text, high brightness, and nighttime use, and you have the perfect recipe for headaches, a gritty feeling in your eyes, and the constant need to rub them. It's known as digital eye strain.
This problem has skyrocketed with the rise of teleworking, online education, and the downtime we fill by looking at social networks, videos, or chats. After the lockdowns, many people discovered that they spent almost the entire day with their eyes fixed on screens., especially the mobile phone, with hardly any breaks or changes in distance.
In the case of minors, the matter is even more delicate. Children and teenagers are not always aware of how close they are holding the device. And they can spend a lot of time in that position without anyone noticing. That's why specific screen distance control solutions for families are starting to emerge.
Apps that warn you if you've been looking at the screen for too long: breaks and pauses
A first category of tools focuses on reminding you to take visual breaks after a certain amount of time using the mobile phone. They don't necessarily measure the distance to the screen, but they do monitor how long you've been looking at the device continuously.
A clear example is the idea behind applications like the one described as Stare Away, whose objective is send you a notification when you've been looking at the screen for too long.You can set the time interval yourself: every 15, 20 or 30 minutes, for example.
These types of apps often rely on common eye health recommendations, such as the famous 20-20-20 rule: Every 20 minutes, look at something about 6 meters away for at least 20 seconds.In practice, many people opt for breaks of 30 seconds or 1 minute, enough to blink more, relax eye muscles and change posture.
The developer of one of these apps explained that, during the lockdown, He realized he was spending hours and hours glued to his mobile phone screen. And she began to notice severe eye strain. From that personal experience came the idea of creating a tool that would send periodic alerts while using a smartphone, to avoid that constant "addiction" we all know.
The advantage of these solutions is that they do not require particularly invasive permits (usually just notifications and, occasionally, access to apps that measure screen time) and they run in the background. However, they don't detect if your phone is 15 or 40 centimeters away: they only track the duration of your usage session.
Applications that measure the distance to the screen using the camera
If what you're looking for is for your phone to warn you when you hold it too close to your eyes, this is for you.This is where apps that use the front camera as a "virtual ruler" to estimate distance come into play.
There are Android apps with specific functions such as:
- Measure the distance between your eyes and the mobile phone screen. using the front camera.
- Trigger an alert when you hold the phone below a configured minimum distance (for example, less than 30 centimeters).
- Keep a interface inspired by modern versions of iOS so that it is easy and familiar to use.
For this to work, The app needs camera access permissionIt's usually made clear from the start: the camera is used solely to calculate distance and not to save photos or videos. Even so, it's always important to review the privacy policy and verify that the developer is trustworthy before installing anything.
The process is usually simple: while you're using your mobile phone, The app monitors the distance detected by the camera in the background.If you get too close, a pop-up window or notification will appear asking you to move the device away. As soon as you return to a safe distance, the warning disappears and you can continue using your phone normally.
In some cases, a small initial calibration is offered to adjust the sensitivity or customize what is considered a “safe distance”This is useful because not everyone has the same arm length or the same type of vision. This way you can adapt it to your situation and that of your children if they use the phone.
Eye protection for children: automatic distance control
Beyond generic distance apps, Solutions have emerged specifically designed to protect children's eyesight.One of them is literally presented as an "eye protection" service that continuously monitors whether the child gets too close to the smartphone screen.
The mechanism is very straightforward: if the child holds the phone below the set safety distanceA pop-up window appears on the screen, taking up a large portion of the panel, with a clear warning to move the device away. Until you do so, you cannot continue using the phone normally.
As soon as the child moves the mobile phone to a distance considered safe, the window closes and You can continue with the game, video, or application you were using.In this way, he learns almost automatically that the mobile phone should not be used "pressed against the nose" and that, if he crosses the line, the phone itself will remind him.
This type of service is configured directly on the child's terminal, where an initial calibration is performed with the camera. Parents can adjust what distance activates the eye protection and leave the system running in the background, without needing to intervene each time.
It's an interesting way to combine parental control and eye health: Not only is usage time limited, but care is also taken into account how the device is used.Something that often goes unnoticed when we talk about children and technology.
Digital wellbeing: controlling the time you spend looking at the screen
In addition to distance-focused apps, major mobile operating systems have developed comprehensive digital wellness platforms to control screen time and reduce excessive phone use.
In Spain, various reports show that Young people spend more than 3 hours a day on their mobile phones during the week and almost 5 hours on weekends. Nearly all minors use the internet regularly, and a large majority have smartphones at very young ages, even before the age of 11. At the same time, many adults admit to feeling dependent on the device and think they should use it less, although few actually seek professional help.
Digital wellness platforms attempt to address this reality by offering practical tools such as:
- Control panels with statistics how much time you spend using your mobile phone and each application.
- Limits of use for specific apps (for example, a maximum of 1 hour per day of social media).
- Sleep or night modes that silence notifications, apply dark themes, and prepare the environment for sleep.
- Advanced notification management to reduce the constant bombardment of alerts and vibrations.
On Android, these features are grouped under the Digital Wellbeing label, accessible from Settings > Digital Wellbeing and parental controls. From there you can see usage time, number of unlocks, and notifications received. and set daily limits for different apps, as well as activate modes like Sleep or Do Not Disturb.
On Apple devices, the equivalent tool is called Screen Time and also offers detailed statistics: daily and weekly usage hours, most used apps, number of notifications and how many times you check your phone throughout the day. Each section allows you to configure usage restrictions, inactivity periods, and limits for app categories.
These built-in features don't directly calculate if you're looking at the screen too closely, but they do address the other major risk factor: excessive hours of continuous usewhich in the long run also translates into eye strain and concentration problems.
Minimalist launchers and “dumb phones”: less stimulation, less screen
Another indirect way to reduce the time spent looking at your mobile phone is to minimize distractions on your home screen. Minimalist Android launchers are designed precisely for that purpose.: show only the essentials and hide what makes you fall into the endless loop of notifications and networks.
A representative example is Before Launcher, a launcher that bets on a extremely simple and minimalist style home screenInstead of colorful icons and widgets everywhere, it shows you a simple list of the apps you really need, leaving the rest in the background.
Its key functions include:
- Quick access to the most used applicationsreducing visual noise.
- A notification filter that only lets the really important ones through.
- Customizing the launcher's appearance and adding a black background save battery on AMOLED screens.
- A strong focus on privacy, without collecting data or asking for unnecessary permissions.
According to its creators, many users claim that They open the phone up to 40% less After installing this type of launcher, you'll spend less time looking at the screen and fewer impulses to unlock it out of pure inertia.
iPhones don't allow alternative launchers like Android does, but there are solutions such as the Dumb Phone app, which It recreates a "dumb phone" experience using widgets and custom home screens.The idea is to configure a basic screen, with a white or black background, very few visible applications, and different profiles for work, leisure, or night.
With some patience at first, you can create several "modes" that show only what you need at each moment of the day. The result is a much simpler and less addictive experience.which also helps give your eyes a break by reducing unnecessary screen exposure.
Apps to help you think before opening social media and reduce impulsive use
In addition to time limits and minimalist launchers, apps have appeared whose main objective is to put a small psychological brake on just before opening an addictive app, like Instagram, TikTok or Twitter.
One of the best-known is One Sec, available on both Android and iOS. It works very simply: When you go to open a social network, it forces you to wait a few seconds and perform a small breathing exercise or reflection.That minimal delay snaps your brain out of autopilot.
Studies conducted in conjunction with the University of Heidelberg and the Max Planck Institute have shown that, using these types of tools, Network usage time can be reduced by around 57% on averageBy curbing the impulsive urge to "open for the sake of opening," many people discover that they didn't actually need to go in so many times.
The positive effects range from increased productivity and better time management It even offers mental health benefits, such as reduced anxiety, fewer ADHD-related symptoms, and greater ease in sleeping better and exercising. It can even help curb impulsive purchases linked to advertising or social media recommendations.
Another interesting tool is Zario, which focuses on focus and digital detox. This app allows you to set custom usage limits per application.Use concentration timers based on the Pomodoro technique and activate a "focus guardian" that blocks distracting apps during specific periods.
In addition, Zario offers detailed analysis of your usage habits and small personalized challenges to gradually change behavior: less procrastination, more presence in daily life, and a greater sense of control over the mobile phone.
Digital Detox and total disconnection modes
If you need more drastic measures, there are apps designed specifically to "detox" you from your mobile phone. Digital Detox: Focus & Live is an example on Android of this more forceful approachIdeal for those who want to regain control over their time and minimize their smartphone dependence.
Its functions include:
- Temporary application blocks or even the entire device for a certain period.
- Detailed usage statistics to see how much you connect and what time you spend online.
- High-demand modes such as Hard Lock, which They prevent you from disabling the app before the scheduled time is up..
These types of tools are geared towards people who want to concentrate on specific tasks, students who need to block out time to study, or Anyone who feels like their mobile phone has gotten out of handBy reducing the times you can use it, you also decrease the total time you spend looking at the screen very closely.
Combined with good habits (placing the mobile phone on the table instead of always holding it in your hand, increasing the text size, using landscape mode more, etc.), These digital detox apps become powerful allies for taking care of your eyesight and head at once.
Native iPhone features: Screen Distance in Screen Time
In recent iPhones, Apple has gone a step further with a specific feature called Screen Distance within Screen Time. This tool uses the TrueDepth camera to detect if you hold the phone too close to your face for an extended period..
When Screen Distance is enabled, the system discreetly monitors how you hold the device. If you hold it less than 30 cm from your eyes for a whileThe screen is covered with an alert that occupies the entire panel and prevents you from continuing to use the mobile phone until you move it away.
As soon as you remove the iPhone and place it at a safe distance, The warning disappears and you can tap Continue to return to what you were doingIt's a pretty firm way to force yourself to adopt healthier habits, whether you're an adult or a child who tends to hold their phone to their face.
Apple highlights that this feature can to help reduce the risk of myopia in young users by encouraging the use of the device at an appropriate distance. For adults, this represents an opportunity to minimize digital eye strain resulting from constantly having the screen too close.
Screen Distance can be enabled or disabled from the Screen Time settings, allowing parents to integrate it within the existing parental controls and restrictions in the Apple ecosystem.
Privacy protection: apps that use AI to detect prying eyes
Not all proposals related to how we look at screens focus on visual health. There are also projects that use the front camera to protect your privacy from prying eyes. when someone looks over your shoulder to read your messages.
A striking example is the prototype known as E-screen protector, developed by Google researchers. This experimental application It uses artificial intelligence to detect faces and gazes through the front camera while you use other apps like WhatsApp or Messenger.
As long as it doesn't detect anything unusual, the app remains invisible. But if a second face appears looking at the screen or if a suspicious look is interpretedThe messaging app suddenly closes and displays the image captured by the camera, with the person's face marked in a box and a "rainbow vomit" style filter very similar to one of Snapchat's most famous effects.
According to its creators, the system works with different types of lighting and It is capable of reacting in just a few millisecondsHowever, criticism has quickly emerged: for all this to work, the front camera must be active and constantly analyzing the surroundings.
This raises obvious privacy and security concerns: Having the camera always on can be risky if someone gains remote access to the deviceFurthermore, it raises legal questions about recording or analyzing images of people in private spaces without their consent. For now, Google has not announced its integration into Pixel or Android, and the project has been presented more as a proof of concept at specialized scientific conferences.
Location reminders: when the distance that matters is to your home
Although they are not designed to measure how close you look at the screen, Location-based apps and features also allow your phone to alert you when you move too far away from a specific point., something that became popular during the mobility restrictions.
On Android, for example, you can use an app like Wake Me There to create a GPS alarm. After installing it, you choose your language, distance units, and theme, and then You fix a reference point on the map (your house, for example) and a perimeter around itIf you set it to 1 km, you will receive an alarm as soon as you leave that radius.
The app will ask for permission to access your location, and from then on it will work in the background. When you exceed the set distance, the mobile phone sounds an alarm.You can even adjust the update frequency of your position to save battery if you're walking.
On iPhone, you don't need to install anything extra: you can create location-linked reminders with the Reminders app itself. Simply create a new reminder, enter its details, and activate the "Remind me in a place" option.Then you choose the address (your home or the starting point) and adjust a circle around it on the map, changing the option to "When leaving".
By dragging the circle until the radius is approximately 1 km, you will be setting up an alert for your iPhone to remind you when you cross that boundary. It's not a feature to protect your eyesight, but it demonstrates how the mobile phone can use sensors and context. (camera, GPS, depth) to send alerts when a certain distance is exceeded.
Taken together, all these tools—from those that measure the distance to the screen with the camera to those that impose pauses, rearrange the phone to make it less addictive, or take advantage of depth sensors—show that We are no longer so dependent on our bad digital habits.With a little configuration and the right apps, it's possible to look at the screen less, from a greater distance, and for shorter periods of time, giving your eyes a break and regaining some control over your phone, which is always a good thing.
