Eye exercises for screen strain: a 60-second guided “eye chase”
For screen-tired eyes, the simplest habit is the 20-20-20 rule: every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds. The American Academy of Ophthalmology recommends it. Deskhale’s 60-second “eye chase” adds guided movement: five 12-second moves: side to side, up and down, corner jumps, an infinity loop, then near and far focus.
How to do it, step by step
- Side glide, 12 s: keep your head still and follow the dot left and right.
- Up and down, 12 s: follow the dot up and down with your eyes only.
- Corner jumps, 12 s: jump your eyes to each corner as the dot lands there.
- Infinity loop, 12 s: trace a sideways figure eight slowly.
- Near and far focus, 12 s: focus close as the dot grows, look far as it shrinks, and blink.
Why it helps
- A screen break your eyes actually notice
- Reminds you to blink — we blink less when staring at screens
- Pairs with a 20-20-20 timer
When to use it at work
- Every 20 minutes of screen work
- After a long document review
- When your eyes feel dry or heavy
Frequently asked questions
What is the 20-20-20 rule?
Every 20 minutes, look at something 20 feet away for at least 20 seconds. It gives your eye muscles a break from close focus.
Do blue-light glasses prevent eye strain?
According to the American Academy of Ophthalmology, blue light from screens has not been shown to harm your eyes; strain mostly comes from long periods of close focus and blinking less.
Sources
Try next
Deskhale shares general wellbeing routines, not medical advice. Stop if anything feels uncomfortable and speak to a professional about ongoing symptoms.