Habit for Eyes. Almost Everybody Doesn’t Remember It Exists.
Eye exercises are helpful in some way, but have many nuances.
When I started this blog, it shouldn’t be personal, but life turned it in another way. What I have to say is our life goes with habits we make or they settle in our behaviour by themself. And if I want to improve something, I will choose a scientifically evidenced path.
I visited the doctor a few weeks ago because my eye is dry and I have pain. I never paid attention to my vision care until it started.
I had an eye trauma in winter. I played with my youngest son, and he kicked my eye with his knee. It wasn’t some big deal. I used to be a boxer in University, so it was okay.
Lately, I started to experience these symptoms. The doctor said it could be glaucoma. I don’t have an appointment with an ophthalmologist yet, but recall the existence of eye exercises — I’d heard about them when I was a child and never tried.
I believed it was helpful for everybody, but in reality, it has many nuances.
What the Research Says
In the XX century, eye exercise was a popular recommendation by doctors, teachers, and maybe your granny (mine for sure).
Nowadays, scientists have almost refuted that most eye diseases can be fixed or prevented by exercises, like glasses do it.
Eye exercise works for children with strabismus and for those of us who spend all day at screens. Yes, they can make a real difference in how our eyes feel.
The most compelling evidence comes from Computer Vision Syndrome (CVS) studies.
A 2022 study from Thailand found that 81% of students experienced CVS during online learning. Eye pain affected 96.5% and burning sensations hit 92.5% of participants.
Another Indian study from 2022 showed even higher rates — 94.5% of students reported at least one CVS symptom during the pandemic.
The Exercises That Help
Here’s what I started doing based on the research:
- The 20–20–20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds — it’s hard to remember, and the office wall is usually closer. Research supports this — studies show that taking regular breaks from screens significantly reduces CVS symptoms.
I know this one is almost impossible to follow perfectly. For me, it is too often and distracting, especially during a full day of online meetings.
So I set up a goal to do it twice a day: at lunchtime and immediately after I close my computer. I believe even doing it a few times daily could help for the future.
These few times can lead to more times per day. Just step to it and do it slowly but surely.
2. Palming — feels good and easy to do. Rub your hands together, cup them over your closed eyes (no pressure), and breathe for 30–60 seconds. It’s like a mini-reset for tired eyes.
A 2022 study by Sun et al. found that just 30 minutes of jogging (which included eye rest periods) was associated with increased tear break-up time in both healthy individuals and those with dry eye disease.
3. Focus Shifts
Hold your thumb about 6 inches from your face, focus on it for 5 seconds, then shift to something far away. Back and forth, about 10 times. Kind of annoying at the end of the day, also helps when my vision starts getting blurry.
Research from 2021 found that children doing online classes for more than 4 hours showed abnormal accommodation and vergence function — these exercises help maintain that flexibility.
4. Deliberate Blinking
We blink way less when looking at screens — dropping from about 15 blinks per minute to just 5. Do this: normal blink for 2 seconds, then squeeze tight for 5 seconds. Repeat a few times.
A 2020 study confirmed that exercise increases tear secretion and decreases inflammatory cytokines in healthy subjects, helping with dry eye symptoms.
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5. Simple Eye Movements
Look up, down, left, right, and in circles — gentle movement to stretch the eye muscles, like stretching your neck after sitting too long.
Research from China shows that standardized eye exercises improve manipulation accuracy by over 10% and rhythm by 13% when properly taught.
My Experience So Far
After a few weeks of doing these exercises, I noticed:
- Less eye strain by the end of the day
- Fewer tension headaches
- Eyes don’t feel as dry
- That burning sensation happens less often
In 2018, a randomized controlled trial showed that office workers who followed an exercise guideline for 3 months experienced significantly reduced eye discomfort symptoms, including pain, soreness, and eyestrain.
What eye exercises can do:
- Reduce symptoms of digital eye strain (proven in multiple studies with 50–94% of participants reporting improvement)
- Help maintain tear film stability (studies show increased tear volume and break-up time)
- Improve eye muscle coordination (particularly for convergence insufficiency)
- Provide relief from eye fatigue (demonstrated reduction in inflammatory markers)
What they can’t do:
- Fix refractive errors (you’ll still need glasses)
- Cure eye diseases (no evidence for treating cataracts, glaucoma, or AMD)
- Replace proper medical treatment
- Work miracles overnight
Make It Your Habit
You can skip it, forget to do it, but every time you do, it will benefit your health. Studies show that consistency matters more than intensity — participants who exercised their eyes at least 3 times per week saw benefits, even if they weren’t doing it perfectly.
I aim for:
- Morning: Quick palming session with coffee (do it
- Lunch: Focus shifts and eye movements (2–3 minutes), one good 20–20–20 break
- Evening: Full 5-minute routine while dinner cooks
For people, especially gamers, who spend more than 8 hours staring at screens, eye exercises are a simple way to reduce discomfort. One study found that higher levels of physical activity (including eye exercises) were associated with lower prevalence of dry eye disease — 2.24% in active individuals vs. 1.14% in those following exercise guidelines.
If you’re experiencing eye problems, see a doctor first. If you’re just trying to make your life a bit more comfortable, these exercises are worth adding to your routine. Even if you only remember to do the 20–20–20 rule twice a day, your eyes will thank you.
A comprehensive 2022 review in Frontiers in Medicine: these exercises are beneficial for digital eye strain, dry eye symptoms, and maintaining accommodation in children. They won’t cure diseases, but they improve quality of life.
Links:
https://www.eduardobessermd.com/blog/vision-training-eye-exercises-for-stronger-eyes-and-improved-vision
https://www.aao.org/eye-health/glasses-contacts/exercise-eyes-vision-4
https://www.aao.org/eye-health/tips-prevention/vision-training-not-proven-to-make-vision-sharper
https://www.aarp.org/health/healthy-living/eye-exercises/
https://www.sweye.com/blog/optical-care/do-eye-exercises-work/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9777217/
https://www.optometrists.org/vision-therapy/guide-to-vision-therapy/what-is-vision-therapy/7-important-studies-on-the-efficacy-of-vision-therapy/
https://pubmed.ncbi.nlm.nih.gov/15825744/
