Free guided exercises
Eye exercises for screen breaks.
12 short, guided eye exercises you can follow right here: look away, blink, focus near and far, and follow a dot with your eyes. Each one has clear steps, a timer and an honest note on what it can do.
Quick resets
Under a minute, no eye movement needed. Good for every break.
Focus
Switch between near and far to relax the eyes' focusing system.
Eye movements
Follow a dot with your eyes, head still. Slow and comfortable.
Routines
Several exercises in one calm, guided sequence.
Safety notes
- Move slowly and only as far as is comfortable. Keep your head still for the movement exercises.
- Never press on your eyes. Palming means cupping your hands, not pressing.
- Stop if you feel pain, dizziness, nausea, a headache or double vision.
- Check with your eye doctor first if you have an eye condition or recent eye surgery.
- See an eye doctor for symptoms that don't improve, or right away for sudden vision changes, flashes or a curtain over your vision.
Frequently asked questions
Do eye exercises improve eyesight?
No. The American Academy of Ophthalmology says there's no proof that eye exercises sharpen vision, and that they're ineffective for nearsightedness, farsightedness and astigmatism. They can make long screen days more comfortable.
Which eye exercise is best for screen eye strain?
Blinking exercises have the most direct evidence. Pair them with a 20-second look-away every 20 minutes, and a short movement or focus routine once or twice a day.
Are these eye exercises free?
Yes. Every exercise here is free to follow in your browser, with no sign-up. They're the same guided routines that are built into the EyeNap app for Mac.
Are eye exercises safe?
Gentle exercises like these are low-risk for most people. Never press on your eyes, stop if you feel pain, dizziness or double vision, and check with your eye doctor first if you have an eye condition or recent eye surgery.