3 easy eye workouts to reduce screen strain
Posted on December 4, 2025 in Healthy You
These days, many of us are glued to screens or doing close-up work for hours at a time. That can lead to tired, dry or blurry vision by day’s end. But just like the rest of your body, your eyes can benefit from a little movement and rest.
These three eye exercises are simple, quick and don’t require any special equipment. All you need to do is add them to your daily routine to keep your eyes fresh and focused.
Eye exercises help ward off screen strain
Screens and devices are a central part of modern life, but staring at them for hours each day can strain your eyes.
Eye exercises aren’t a cure-all, but they can help reduce fatigue. For example, one study found that a yoga-style eye routine (a set of eye movements designed to condition your eye muscles) conducted over 6 weeks showed major drops in eye-fatigue scores among participants.1
Additionally, the widely recommended 20-20-20 rule (for every 20 minutes of screen time, look at something about 20 feet away for 20 seconds) helps ease computer vision syndrome by relaxing your eye muscles.2
Eye exercises can help reduce the strain of everyday life on your eyes, but they won’t replace your glasses or an eye exam with an eye specialist. Think of them as a healthy habit to incorporate into your daily routine, especially if you spend long stretches looking at screens.
3 simple eye exercises
Here are some simple eye exercises you can do throughout the day. They only take a few seconds and can be done seated or standing.
Near-and-far focus
- Hold your thumb about 10 inches from your face. Focus on it for 15 seconds.
- Then shift your focus to something 10–20 feet away for another 15 seconds.
- Return to your thumb. Repeat the exercise five times.
Figure 8
- Pick a spot on the floor to focus on.
- Keeping your head steady, use only your eyes to trace an imaginary “figure 8” on the floor.
- Do that for 30 seconds in one direction, then reverse for another 30 seconds.
Pencil pushups
- Extend a pencil (or similar object) at arm’s length. Focus on it.
- Slowly move it toward your nose while maintaining a single image.
- When it appears doubled, return to arm’s length and repeat several times.
When to see an eye care professional
Although these exercises can ease eye strain and boost your comfort, they’re not a substitute for a professional eye exam. If you notice persistent blurry vision, dry eyes or headaches, it’s important to schedule an appointment with an eye care specialist.
If you’re covered by DeltaVision through Delta Dental of Iowa, you can find an in-network provider near you with our online Find a Provider tool. Your eyes deserve that checkup, and small changes in your daily routine can go a long way toward keeping them comfortable and healthy.
REFERENCES:
1. National Library of Medicine
2. Healthline