The Harmon Distance: Protect Your Vision While Reading and Working

We live in a world filled with screens, close-up reading, and digital devices — all of which can take a toll on our eyes over time. But protecting your vision doesn’t always require complex solutions. Sometimes, the most effective methods are also the simplest.

Enter: The Harmon Distance — a time-tested technique used by vision experts to reduce strain and support eye health during close-up tasks.

What Is the Harmon Distance?

The Harmon Distance refers to the ideal viewing distance between your eyes and the material you’re reading. It’s measured from your knuckles to your elbow — usually around 14 to 16 inches for most people.

Holding books, tablets, or even your phone closer than this distance can cause your eye muscles to work harder, potentially leading to discomfort, blurred vision, or even headaches over time.

Why It Matters

When you hold objects too close to your eyes, you’re forcing your visual system to over-accommodate — that is, to maintain focus over a sustained period of time. This can fatigue the eye’s focusing system, especially in children and adults who already struggle with visual stress.

The Harmon Distance helps you maintain natural posture, reduces tension in the neck and shoulders, and allows your eyes to function efficiently without strain.

How to Use It

• Sit or stand in your natural reading posture.
• Place your fist under your chin and extend your arm in front of you.
• The distance from your chin to your elbow is your optimal reading distance.
• Use a bookstand or tablet holder to keep your materials at this distance.
  

For screens like laptops and desktops, apply a modified version: sit at arm’s length and ensure your gaze is slightly downward (about 15–20 degrees).

Additional Tips for Eye Comfort

• Use proper lighting to reduce glare and shadows.
• Take regular breaks (see the 20-20-20 rule below).
• Adjust screen contrast and text size for comfort.
• Blink often — screen use reduces blink rate, leading to dry eyes.
  

The beauty of the Harmon Distance lies in its simplicity. With a quick check of your elbow, you can set yourself up for long-term vision success.