Eye Gymnastics

Focus and attention

Near-far focus

Switch your focus between your thumb and a distant object when the on-screen cue changes.

  • 90 seconds
  • Easy

Sit about an arm’s length from the screen. Keep your head still and use only your eyes.

Your eyes focus at different distances using a process called accommodation: a small muscle inside the eye (the ciliary muscle) changes the shape of the lens so that near objects become sharp. During screen work this system holds the same near focus for hours. In this exercise a target on the screen slowly grows and shrinks, imitating something moving closer and further away. Together with the visual cue, you alternate your real focus: when the cue says near, look at your thumb held about 25 cm in front of your eyes; when it says far, look at an object at least 6 metres away, such as a window frame or a picture across the room.

Changing focus deliberately gives the focusing system a change from constant near work and is one of the most commonly recommended eye-break activities, alongside the 20-20-20 rule. Many people feel their eyes relax when looking into the distance. Notice how long it takes for each object to become clear – that is your focusing system at work.

Near-far focusing may help comfort during screen work, but it does not reverse presbyopia, which is an age-related stiffening of the lens, and it does not correct myopia. If near objects stay blurry, you may need reading glasses or updated lenses.

How to do it

  1. Sit so that you can see an object at least 6 metres away, for example through a window.
  2. Hold up your thumb at about 25 cm from your eyes, slightly below the line to the distant object.
  3. Press start and watch the target grow and shrink on the screen.
  4. When the cue says near, focus on your thumb until it is sharp.
  5. When the cue says far, focus on the distant object until it is sharp.
  6. Keep alternating with the cue, blinking normally, until the timer ends.

What it helps with

  • Gives the focusing system a break from constant near work
  • Helps the eyes feel more relaxed during screen sessions
  • Increases awareness of how your focus changes
  • Easy to do anywhere, even without the screen

Tips

  • Wear your usual glasses or contact lenses for both distances.
  • A real distant view, such as outdoors through a window, works best.
  • If your thumb never becomes sharp at 25 cm, hold it a bit further away.

Caution: Stop if you get a headache, eye pain or double vision. If near objects remain blurred or focusing changes suddenly, have an eye examination – sudden blurred vision needs prompt attention.

Frequently asked questions

Does near-far focusing cure presbyopia?

No. Presbyopia results from age-related stiffening of the lens, which exercises cannot reverse. Reading glasses or other lenses correct it.

What if I cannot see 6 metres away?

Use the furthest object available, such as the end of a corridor, and prefer a window view when possible.

How often should I do it?

A minute or two several times a day during screen work is a good habit, ideally combined with regular distance breaks.

Why does my thumb take a moment to become sharp?

Focusing takes a short time, and this time grows with age. A slight delay is normal.