Easy on the eyes

[Leah Smaller]

Kevin,
You wrote:  "Most of the time I spend actually staring at the screen (with no breaks) is in Frame..."

Well, there is nothing that will help you here, not color schemes, not lighting, not anything. Although using a small fan to encourage blinking is a clever idea.

The only thing that will prevent discomfort and avoid potential injury (yes, injury!) is taking a break!  possible injuries: reduced vision acuity, neck injuries, migraines, chronic tiredness, TMJ,  and more.
If it is difficult for you to tear yourself away from the screen, install a break timer on your computer ( I have used Ergotimer by Tropical Software for years). It doesn't have to be a long break - just a break.

Some break suggestions:

1. Look away from your screen and focus on a pont as far away as possible (if you have a window look towards the horizon).

2. Cover your eyes with your hands so  no light penetrates - do this in a way so your hands and shoulders avn elbows can be soft and relaxed. Close your eyes and gently move them right and center. After doing that a few times, gently move them left and back to center. Then alternate taking your eyes gently right and left.

3. Sit centered on your chair with your feet on the floor. Gently turn your head right as far as it will go comfortably and take your eyes along with your head. Do this a few times. Then when you turn your head gently and slowly right, take your eyes opposite - to the left. This will be a much smaller movement of the head. Be careful not to strain your eyes or neck. Do only what is in your comfort range. 
ATTENTION: Range of comfort does NOT mean as far as you can go!!!  It means only as far as is completely comfortable.
Repeat this to the left, taking your head and eyes left a few times and then your head left and eyes right.
Gently turn your head right and left taking your eyes to the same direction.

YOU are responsible for your own health. Take breaks, so you can work injury free. 

Leah Smaller
Technical Communicator
Certified Feldenkrais Method practitioner
leah at compulite.com
“Focus on your difficulties and you have difficulties for life.”  - Dr. Moshe Feldenkrais