Eye Exercises for Typists
Protect your eyes while typing with the 20-20-20 rule, guided exercises, and practical tips to prevent digital eye strain.
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Exercise Guide
Palming
Rub your palms together to warm them, then gently cup them over your closed eyes. Relax for 30 seconds.
30s
Eye Rolling
Slowly roll your eyes clockwise, then counter-clockwise. Helps relax eye muscles.
20s
Focus Shift
Hold your thumb 10 inches away, focus on it for 5 seconds, then focus on something 20 feet away for 5 seconds.
25s
Blinking Exercise
Blink rapidly 10 times, then close your eyes gently for 5 seconds. Repeat to keep eyes moist.
15s
Figure Eight
Imagine a giant figure eight in front of you. Trace it slowly with your eyes for 20 seconds.
20s
Eye Massage
Gently massage your temples and the area around your eyes in circular motions for 30 seconds.
30s
Tips for Healthy Eyes
Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
Adjust your screen brightness to match the ambient light in your room.
Position your monitor at arm's length, with the top of the screen at or slightly below eye level.
Use artificial tears or lubricating eye drops if your eyes feel dry.
Blink consciously while working â we tend to blink less when focused on screens.