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Eye Exercises for Desk Workers

by Eye Rest Reminder
Man with headphones working at a desk

Eye exercises won’t replace proper breaks, but they complement the 20-20-20 rule by keeping your eye muscles flexible and reducing tension.

1. Distance Focusing (The 20-20-20 Rule)

The most important exercise is also the simplest:

  • Look at something 20+ feet away for 20 seconds
  • Do this every 20 minutes
  • Use an eye rest reminder to stay on schedule

This relaxes the ciliary muscles that contract when focusing on near objects like screens.

2. Near-Far Focus Shifting

  1. Hold your thumb about 10 inches from your face
  2. Focus on your thumb for 5 seconds
  3. Shift focus to something 20+ feet away for 5 seconds
  4. Repeat 5 times

This exercise trains your eyes to switch focus distances smoothly, which can feel difficult after hours of fixed-distance screen work.

3. The Figure-Eight

  1. Pick a point on the wall about 10 feet away
  2. Trace an imaginary figure-eight (infinity symbol) with your eyes
  3. Do this slowly for 30 seconds
  4. Reverse direction for another 30 seconds

This moves your eye muscles through their full range of motion, counteracting the fixed position of screen staring.

4. Palming

  1. Rub your palms together for 10 seconds to warm them
  2. Cup your palms over your closed eyes (don’t press on the eyeballs)
  3. Relax and breathe for 30 seconds in the darkness

Palming gives your eyes complete rest from light and helps relieve tension in the muscles around your eyes.

5. Deliberate Blinking

  1. Close your eyes slowly, as if falling asleep
  2. Squeeze them gently for 2 seconds
  3. Open and blink rapidly 5 times
  4. Repeat 3 times

This helps re-coat your eyes with a fresh layer of tears. Screen users blink far less than normal, leading to dry, irritated eyes.

When to Do These Exercises

  • During your 20-second eye rest break — combine the 20-20-20 rule with one exercise per break
  • When you feel strain building — don’t wait for a headache
  • After long meetings or video calls where you’ve been fixed on the screen

What These Exercises Won’t Fix

Eye exercises are not a substitute for:

  • Regular eye exams
  • Proper corrective lenses if you need them
  • An ergonomic workspace setup
  • Actual breaks from the screen

They’re one piece of the puzzle. The foundation is still regular breaks using the 20-20-20 rule.

Make It Automatic

The hardest part of eye care isn’t knowing what to do — it’s remembering to do it. Set up our free eye rest reminder and let it handle the timing for you.