Long days at a screen leave many people with tired, dry or achy eyes. A few short exercises spread through the day give your eyes a break from close focus. This routine takes about five minutes and needs no equipment.
Why screens tire your eyes
You blink less when you look at a screen. The American Academy of Ophthalmology notes that people normally blink about 15 times a minute, but only 5 to 7 times a minute at a screen (AAO). Less blinking, steady close focus, glare and posture add up to what is often called digital eye strain.
The 20-20-20 habit
Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. More in The 20-20-20 Rule.
Five exercises, 1–2 minutes each
- Full blinks: close your eyes fully, pause for a second, open. Ten slow blinks.
- Near–far focus: hold a finger about 25 cm from your face, focus on it for a few seconds, then on something across the room. Switch ten times.
- Figure eight: imagine a large figure eight on a wall about 3 metres away and trace it slowly with your eyes for 30 seconds, then reverse.
- Palming: rub your hands together to warm them, cup them gently over your closed eyes without pressing, and breathe slowly for a minute.
- Slow eye movements: look up, down, left and right, two seconds each, keeping your head still.
More exercises: Reduce Eye Fatigue from Computer Screen: Simple Exercises.
What eye exercises can’t do
They can help tired eyes feel more relaxed. They don’t change your prescription, and they don’t replace glasses, contact lenses or treatment for an eye condition.
When to see an eye doctor
If your eyes hurt, your vision changes, you see double, or the strain doesn’t ease with breaks, see an optometrist or ophthalmologist. Sudden vision changes need urgent care.
Keep reading
- Eye Fatigue: Causes, Symptoms, and Effective Solutions
- Digital Eye Strain: What Causes It. 7 Tips to Prevent It
- The 20-20-20 Rule: A Simple Eye Exercise to Reduce Digital Eye Strain
- The Ultimate Guide to Dry Eye Relief
If you’d like a guided routine, VisionUp walks you through short eye exercises and relaxation breaks designed to help reduce eye strain. It’s a daily habit for tired eyes.