Office Break Routine
An 8-minute routine designed for desk workers to relieve screen-tired eyes during the workday.
- 20-20-20 break 20 s
- Blinking exercise 60 s
- Focus ladder 90 s
- Diagonal tracking 60 s
- Corner gaze 60 s
- Palming 120 s
Hours of screen work keep the eyes focused at one close distance and reduce blinking, which leads to the dry, heavy feeling many office workers know well, part of what is called digital eye strain. This 8-minute routine is designed to fit into a coffee break and can be done at your desk without special equipment.
It combines exercises that counter the typical screen posture of the eyes: looking into the distance with the 20-20-20 exercise, near-far focus shifts, gentle tracking movements across the whole field of view, deliberate blinking to refresh the tear film, and a short relaxation such as palming. The exercises run in sequence with a countdown, so you can simply follow along.
One or two sessions per working day work well, for example late morning and mid-afternoon, along with short 20-20-20 breaks in between, which our break timer can remind you about. The routine improves comfort; it does not replace a good screen setup, up-to-date glasses or treatment for dry eye. If symptoms persist, have your eyes examined.
Frequently asked questions
Can I do it at my desk in an open-plan office?
Yes. The movements are small and discreet. If you prefer, skip palming and simply close your eyes for the relaxation part.
How many times a day should I do it?
One or two times per workday is a good target, ideally combined with short distance glances every 20 minutes.
Does it help with headaches from screen work?
Regular breaks can ease strain-related discomfort. Frequent or severe headaches should be assessed by a doctor, and an eye test may reveal an uncorrected refractive error.