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4 eye exercises for taking a screen break and reducing digital fatigue

4 eye exercises for taking a screen break and reducing digital fatigue

These simple eye exercises will provide a much-needed relief from digital fatigue and eye strain.

As we spend more time in front of our screens, whether big or little, most of us need relief from digital fatigue and eye strain. A post by Oakley cited four simple exercises that will support better eye wellness for working professionals.

Here are the four exercises: 

Blink breaks

Constantly staring at screens can reduce your blink rate, causing dry and irritated eyes. Combat this by taking "blink breaks." Every 10 minutes, blink rapidly for 10 seconds to moisten and refresh your eyes. This simple exercise helps prevent dryness and keeps eyes comfortable, reducing the discomfort from digital strain.

Eye rolling

Sit comfortably and gently roll your eyes in a circular motion, first clockwise, then counterclockwise. Repeat this exercise 5-10 times to relieve tension and enhance blood circulation around your eyes.


Vigorously rub your palms together to create warmth, then gently cup them over your closed eyes without applying pressure. Relax and breathe deeply for one-two minutes, focusing on the darkness. This palming technique will help to soothe tired eyes, reduce strain, and promote relaxation.

Near-far focus

Hold a pen or pencil at arm's length and concentrate on its tip. Gradually bring the object closer to your nose while keeping your focus steady, then move it back to arm's length. Repeat this exercise 5-10 times to strengthen your eye muscles and enhance their flexibility.

Why you should be doing these exercises

Extended screen time can lead to digital eye strain, which is characterised by:

  • Eye fatigue
  • Dryness
  • Blurred vision

Ignoring these symptoms can worsen discomfort and may lead to more severe conditions, such as Computer Vision Syndrome (CVS), which may include:

  • Irritated eyes
  • Blurred vision
  • Severe headaches

The post also shared ways to incorporate further eye care tips into the daily routine:

  1. Ensure proper lighting to reduce glare and optimise screen visibility, minimising eye strain.
  2. Adjust monitor settings (brightness, contrast, font size) for better viewing comfort.
  3. Use blue light-filtering glasses to reduce harmful blue light exposure and eye fatigue.
  4. Take regular breaks every hour to stretch, hydrate, and rest your eyes.
  5. Practice good ergonomics by maintaining proper posture and positioning your screen at eye level to reduce eye and neck strain.

READ MORE: Want more people to be in the office? Look for perks that better utilise their time

Lead image / 123RF

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