Eye Relaxation for Screen Workers

1. 20-20-20 Rule

Every 20 minutes: Look 20 feet away for 20 seconds. This rule alone prevents 90% of eye strain.

2. Palming

Close your eyes. Rub your palms together until warm. Place cupped hands gently over closed eyes. 1 minute of darkness.

3. Eye Yoga (Directional Gaze)

Look up – hold 3 sec. Look down – 3 sec. Left, right, diagonal. 2 rounds.

4. Near/Far Focusing

Hold thumb 10 cm from nose. Focus on thumb (3 sec), then far away (3 sec). Switch 10x.

5. Eye Closing & Release

Close eyes very softly. Let eyelids feel heavy. Imagine your eyes sinking down. 30 seconds.