Eye & visual awareness
🔵 Wellness practice
These activities are for visual awareness and healthy screen habits. They are not a treatment for eye disease or a replacement for an eye examination.
Near-far focus break · 1 min
- Hold a finger about 30 cm in front of you and look at it for 5 seconds.
- Look at something far away for 10 seconds.
- Repeat 5 times.
20-20-20 screen break · 20 sec
Every 20 minutes of screen time, look at something about 20 feet (6 metres) away for 20 seconds. This is a common comfort habit for screen users.
Blink reminder · 30 sec
Screen use often reduces blinking. Close your eyes gently for 2 seconds, open, repeat 10 times.
Visual tracking · 1 min
Keep your head still. Slowly trace a big figure-8 with your eyes, 5 times each direction. Stop if it causes discomfort.
Peripheral awareness · 1 min
Look at a point straight ahead. Without moving your eyes, notice objects at the edges of your vision.
Try a tool
Moving-dot eye tracking
A one-minute visual tracking exercise for eye comfort.
Screen-break timer
A silent 20-minute timer that reminds you to rest your eyes.
Near and far focus
A one-minute near and far focus break.
See an eye-care professional if you have pain, sudden vision changes, flashes, or regular headaches with screen use.