Blinking Exercises for Long Stretches of Screen Time
Movement card
| Body area | Eyes and screen breaks |
|---|---|
| Also called | Blink Break |
| Works | Eyes |
| Type | Eye break |
| Position | Seated or standing |
| Hold | 1 to 2 seconds |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Perform every 20 to 30 minutes of screen time, or whenever eyes feel dry or tired. |
| Equipment | None |
| Office visibility | Low |
Blinking exercises are a simple eye break that involves slowly closing your eyes, gently squeezing the eyelids together for one to two seconds, and then slowly opening them again.
This movement is often used by people who spend long periods looking at a screen and feel that their eyes are dry or tired. It helps to bring a sense of relief and moisture back to the eyes.
What the blinking exercises works
This exercise targets the eyes. It is designed to help relieve feelings of eye strain and dryness that can come from extended screen time. The movement helps to remoisten the surface of the eye.
How to do it
Starting position: Sit or stand comfortably, looking straight ahead with your head and neck in a neutral position.
- Slowly and deliberately close your eyes.
- Squeeze your eyelids together gently for 1-2 seconds.
- Slowly open your eyes again to a normal position.
- Repeat the sequence.
What you should feel
You should feel a gentle sense of relief or renewed moisture in your eyes. This exercise should not cause any pain or discomfort. Be sure to avoid tensing the muscles in your face, jaw, or neck as you perform the movement.
Common mistakes
- Blinking too forcefully or too rapidly.
- Holding your breath.
- Tensing the muscles in your face, jaw, or neck.
Make it easier or harder
- Easier: Simply close your eyes for 10-15 seconds without squeezing them shut.
Fitting it into a desk day
Blinking exercises are very discreet and can be done right at your desk without anyone noticing. You can perform a few repetitions between tasks, while on a call, or during a meeting. Try to do them every twenty to thirty minutes of screen time as part of a regular break.
Quick questions
How often should I do blinking exercises?
You can perform them whenever your eyes feel dry or tired. A good routine is to do them every twenty to thirty minutes of screen time.
What if squeezing my eyes shut feels like too much?
For an easier version, you can simply close your eyes for ten to fifteen seconds without squeezing them shut.
Am I blinking too hard?
Avoid blinking too forcefully. The goal is a slow, deliberate close followed by a gentle squeeze of the eyelids for one to two seconds.
When to see a doctor or physio
While this is a gentle movement, you should stop if you experience certain symptoms. Get checked by a doctor or other qualified professional if you have any new or worsening eye pain, a headache that begins with the exercise, or sudden changes in your vision.
- Any new or worsening eye pain.
- Sudden changes in your vision.
- A headache that begins with the exercise.
Skip it or ask first if:
- You have had recent eye surgery.
- You have an active eye infection or other acute eye condition.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.