Perform simple eye exercises between screen sessions

A few gentle exercises during breaks relax the ciliary muscles that lock into a fixed focal length during screen work. These take under a minute and require no equipment.

Steps

1. Shift focus near-to-far: Hold a pen at arm's length, slowly bring it toward your nose while keeping it in focus, then move it back out. Repeat 5 times.
2. Roll your eyes: Slowly trace a large circle clockwise, then counterclockwise. Repeat 2-3 times each direction.
3. Palm your eyes: Rub your hands together to warm them, then cup your palms gently over closed eyes without pressing. Hold for 30-60 seconds and breathe deeply.

Tips

• Pair these exercises with your 20-20-20 breaks for a consistent routine
• If you wear contact lenses, palming also helps redistribute the tear film
• Stop any exercise that causes pain -- mild tension is normal, sharp discomfort is not