If you are like most of us these days, you’ve probably had enough screen time! Zoom meetings, virtual happy hours, distance learning, Netflix binges… We need a tech time-out for the health of our eyes!To begin giving your eyes some TLC, start with the 20-20-20 rule: Every 20 minutes, take a 20 second break to look at something 20 feet away. Looking far away relaxes the focusing muscle inside the eye to reduce fatigue. While you’re at it, add a few seconds for neck and shoulder circles, some seated cat/cows and twists, and a yawn or two.
You could also do some eye muscle “calisthenics”: Look far away for 10 seconds, then at something up close for 10 seconds (NOT your screen). Repeat looking far away and then close-up 10 times. Blink frequently during these breaks to avoid computer-related dry eye.
You could also add eye movements into your yoga routine! Here’s one from Yoga Journal:
Begin with the eyelids open, the head and neck still, and the entire body relaxed. Picture a clock face in front of you, and raise your eyeballs up to 12 o’clock. Hold them there for a second, then lower the eyeballs to six o’clock. Hold them there again. Continue moving the eyeballs up and down 10 times, without blinking if possible. Your gaze should be steady and relaxed. Once you finish these 10 movements, rub your palms together to generate heat and gently cup them over your eyes, without pressing. Allow the eyes to relax in complete darkness. Concentrate on your breathing, feel the warm prana emanating from your palms, and enjoy the momentary stillness.
Follow this exercise with horizontal eye movements—from nine o’clock to three o’clock—ending again by “palming” (cupping your hands over your eyes). Then do diagonal movements—two o’clock to seven o’clock, and 11 o’clock to four o’clock—again followed by palming. Conclude the routine with 10 full circles in each direction, as though you are tracing the clock’s rim.”
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