With smartphones, tablets, and computers dominating daily life, digital eye strain has become increasingly common. Symptoms include burning sensations, blurred vision, headaches, eye fatigue, and dry eyes.

The American Academy of Ophthalmology recommends the following exercises:

1. Mindful Blinking for Natural Eye Moisture
Screen time reduces normal blinking from 15–20 times per minute to 5–7 times, causing dryness. Close your eyes gently and open slowly for 30 seconds, then keep them closed for 5 seconds. This helps evenly distribute tears and keeps eyes hydrated.

2. 20-20-20 Rule: Smart Eye Break
Every 20 minutes of screen use, focus on an object 20 feet (6 meters) away for 20 seconds. This relaxes eye muscles and reduces visual tension, a scientifically proven method to combat digital eye strain.

3. Eye Movement Exercise: Improved Muscle Flexibility
Move your eyes up and down, then left to right, keeping your head still. Repeat several times daily to reduce heaviness and eye fatigue from prolonged screen use.

4. Near-Far Focus Exercise: Effective Visual Balance
Hold a pen 30 cm from your eyes, focus for 10 seconds, then look at a distant object for the same duration. Repeat multiple times to enhance smooth focus transitions, especially helpful for office workers and students.

Additional Tips:

• Adjust screen brightness to match ambient light.

• Take short breaks every hour and stretch.

• Stay hydrated to maintain eye moisture.

• Walk 4000–10000 steps daily to reduce general fatigue.

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