10-Minute Daily Routine
Seven guided exercises played back to back: a balanced 10-minute routine for every day.
- Blinking exercise 60 s
- Left-right tracking 60 s
- Up-down tracking 60 s
- Clockwise circles 60 s
- Counter-clockwise circles 60 s
- Near-far focus 90 s
- Palming 120 s
This is our all-round routine for anyone who wants a simple daily habit for more comfortable eyes. Seven exercises play one after another, so you just press start and follow the glowing dot. The sequence moves from gentle warm-up tracking, such as horizontal and circular movements, to quick eye jumps and near-far focus shifts, and ends with relaxation such as blinking and palming. The whole set takes about 10 minutes.
Keep your head still and move only your eyes, at a speed that feels easy. A countdown and blink reminders guide you, and you can pause at any time. Once a day is plenty; a good moment is a mid-morning or mid-afternoon break from screen work.
Be realistic about what to expect. According to reviews of the evidence, eye exercises do not correct myopia, hyperopia, astigmatism or presbyopia and do not prevent eye diseases. What a routine like this can offer is a structured pause from close work, more blinking, relaxation and a pleasant sense of eye comfort. Read more in what science really says about eye exercises.
Frequently asked questions
How often should I do the daily routine?
Once a day is enough. If you work long hours on screens, combine it with short 20-20-20 breaks during the day.
Can I do it with glasses or contact lenses?
Yes. Wear whatever you normally use for screen distance. Remove glasses only for palming.
Will this routine improve my eyesight?
It will not change your prescription. Its benefits are comfort and relaxation, not sharper vision.
What if an exercise makes me dizzy?
Pause, lower the speed or skip that exercise. If dizziness, pain or double vision keep occurring, see a doctor.