Digital Fatigue 101: 4 Exercises For Your Eyes That Will Keep You Stress-Free While WFH

Digital Fatigue

How To Alleviate Digital Exhaustion While Working Remotely

As more and more of the world transitions to remote work, the amount of time we spend in front of screens has significantly increased, leading to more cases of digital fatigue and eye strain. Incorporating simple eye exercises into your daily routine can provide much-needed relief from these issues and promote overall eye health.

The experts at Oakley explore four specific exercises recommended by experts to alleviate digital strain and enhance your work-from-home experience.

Four Simple Eye Exercises To Relieve Eye Strain

The “Blink Break”

Consistently staring at screens can lead to decreased blinking, resulting in dry, irritated eyes. Combat this by taking “blink breaks.” Every ten minutes, blink rapidly for ten seconds to moisten and refresh your eyes. This exercise helps prevent dryness and maintains eye moisture, reducing discomfort associated with digital strain.

Eye Rolling

Sit comfortably and slowly roll your eyes in a circular motion, first clockwise, then counterclockwise. Repeat this exercise 5-10 times to relieve tension and improve blood circulation around the eyes.


Rub your palms together vigorously to generate heat, then gently cup them over closed eyes without applying pressure. Relax and breathe deeply for 1-2 minutes while focusing on darkness. Palming helps soothe tired eyes, alleviate strain, and promote relaxation.

Near-Far Focus

Hold a pen or pencil at arm’s length and focus on the tip. Slowly bring the object closer to your nose while maintaining focus, then move it back to arm’s length. Repeat this process 5-10 times to exercise eye muscles and improve flexibility.

Why Should You Do These Exercises?

Extended screen time can lead to digital eye strain, characterised by symptoms like eye fatigue, dryness, and blurred vision. Ignoring these signs can worsen discomfort and may even lead to more severe conditions such as Computer Vision Syndrome (CVS), symptoms of which include irritated eyes, blurred vision, and severe headaches. Taking regular breaks and practising eye exercises are essential for relieving tension, reducing stress, and maintaining optimal eye health, especially during long work hours at home.

The Benefits Of Eye Exercises

Oakley says, ‘Incorporating eye exercises into your daily routine offers several benefits for overall eye health and well-being. Firstly, these exercises help reduce eye strain and fatigue caused by prolonged screen time, allowing you to work comfortably for longer periods without discomfort. Additionally, practising these exercises can lead to improved focus and concentration, enhancing your productivity and performance while working from home.’ 

Moreover, regular eye exercises aid in the prevention of long-term eye health issues, such as Computer Vision Syndrome (CVS) and other vision-related problems. By incorporating these exercises into your routine, you can maintain optimal eye health and prevent potential complications in the future.

More Tips To Add To Your Eye Care Routine

  • Ensuring proper lighting in your workspace is essential to reduce glare and optimise screen visibility, minimising eye strain. 
  • Adjusting monitor settings, including brightness, contrast, and font size, can further alleviate eye strain and enhance viewing comfort. 
  • Utilising blue light-filtering glasses is also recommended to reduce exposure to harmful blue light emitted by digital screens, which can contribute to eye fatigue and discomfort. 
  • Taking regular breaks to stretch, hydrate, and rest your eyes, ideally every hour, is crucial for maintaining eye health and preventing fatigue. 
  • Practising good ergonomics by maintaining proper posture and positioning your screen at eye level can help reduce strain on your eyes and neck while working from home

Oakley advises, ‘Exercises are not the be-all and end-all of your eye care routine, so it is important to check the health of your eyes. You should get an eye test if experiencing discomfort, especially for the first time. You may need prescription glasses, as straining and squinting to focus on the screen could be causing the issues. However, even those who wear glasses and get tested regularly can help keep their eyes healthy with simple exercises.

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