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• System Preferences –> Displays – > In Display Tab –> Select Scaled
• System Preferences –> General –> Go all the way down –> “Use font smoothing when available”

Above 2 settings will help you use the retina screen better. For more read here

• Increase your display contrast actually helped me ease my eye strain, you can go to System Preferences –> Accessbility –> General –> Select Increase contrast

These small things has really helped to improve my eye strain and use the retina display to best use.

Best