Work At A Computer All Day? Do This 20-Second Exercise To Reduce Eye Strain
Your eyes might not be so happy about the WFH switch-up—so do this.
MikeTyes
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February 23, 2025
Beauty & Health Editor
Beauty & Health Editor
Hannah Frye is the Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including beauty, women’s health, mental health, sustainability, social media trends, and more. She previously worked for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.
Image by BONNINSTUDIO / Stocksy February 23, 2025 We carefully vet all products and services featured on mindbodygreen using our Our selections are never influenced by the commissions earned from our links. As much as we may hate to admit it sometimes, our world is existing more and more online. You can find screens pretty much everywhere: in your home, in your office, and even in the palm of your hands. That being said, it's not always easy to disconnect. But, alas, increased screen time is a reality for many. However, staring at a screen for hours on end can actually contribute to eye strain over time if you're not careful. 
Do this to reduce eye strain
Your eyes contain small muscles, which means they're also prone to strain. Think of focusing, whether it be reading, writing, or even watching something up close or far away, as working your eye muscles.
When those teeny muscles are hard at work, that's when they're most likely to run into straining issues. Of course, limiting screen time can help, but you may also want to consider taking regular vision breaks: "We should be employing the 20-20-20 rule," Appelbaum says. "Which means taking a break every 20 minutes, looking at something at least 20 feet away, for at least 20 seconds."
Let's break that down:
Think of your vision break like this: If you were to squeeze your hand in a fist, the muscles in your hand would begin to get tired and weaken after a few seconds. However, if you open your fist and close it again, you can maintain the fist for much longer, Appelbaum says.
The same goes for your eye muscles. When your eyes engage with screens, the pupil gets smaller, as the muscles are engaged, he says. "That's the equivalent to squeezing a fist." This is why it's essential for those sitting at the computer all day to incorporate vision breaks when possible. You wouldn't sit all day with tightly clenched fists, would you?
If you want to invest in your eye health even more, there are plenty of other exercises and supplements out there to help check that box. From antioxidants to combat oxidative stress and even nutrients that mitigate dry eyes from within, you're sure to find the right pick: Check out these 10 best eye supplements on the market.
The takeaway
Let's be honest: Avoiding screens completely is not realistic for everyone. As we navigate our increasingly digital world, it's important to take your eye health into account and incorporate this exercise (among others) when you can.
