20-20-20 break timer
Work for 20 minutes, then look at something about 6 metres away for 20 seconds. The timer runs only in this browser.
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EYE BREAKS & VISUAL WELLBEING
Give your eyes better breaks — without false promises.
Short, safety-first routines for screen comfort, visual breaks and healthy viewing habits. These activities do not treat eye disease or change your glasses prescription.
Important: Eye exercises do not generally reverse myopia, hyperopia, astigmatism or presbyopia and do not treat cataract, glaucoma, macular degeneration or retinal disease. Specific orthoptic exercises can help selected problems such as convergence insufficiency, but only after assessment and according to professional instructions.
Blink Break
Take a short screen break and blink gently and completely a few times. This can help redistribute the tear film across the ocular surface.
Look away from the screen and relax.20
Distance-look game
A simple break game: look away from the screen and find three distant objects. It is a break activity, not vision therapy.
Find something green in the distance.
Outdoor time for children
For children, more time outdoors is associated with a lower risk of developing myopia. A commonly used evidence-based goal is about 2 hours outdoors per day.
This is lifestyle advice, not treatment for established myopia. Sun protection and safe outdoor play still matter.
A simple daily routine
During screen work
Use the 20-20-20 rule and remind yourself to blink normally.
For children
Encourage enough outdoor time each day and arrange professional vision reviews if myopia is progressing.
For double vision or reading strain
Do not start eye-muscle training on your own; have binocular vision and convergence assessed first.
ORTHOPTIC
Only with professional guidance
Orthoptic exercises may help specific eye-teaming or focusing problems. The exercise type, duration and frequency should match the diagnosis.
Smooth convergence
Slowly bringing a target closer while keeping it single — only when prescribed.
Jump convergence
Switching between a distant and a near target to train convergence control — on a professional schedule.
Dot card / stereogram
Specialised cards for fusion and convergence — with instruction from an orthoptist or optometrist.
What these exercises do not do
- They do not reverse myopia, hyperopia or astigmatism.
- They do not replace glasses, contact lenses, medication or medical treatment.
- They do not treat cataract, glaucoma, macular degeneration or retinal disease.
- They do not replace an eye examination for new or persistent symptoms.
Stop and get assessed if…
you develop new or persistent double vision, significant pain, sudden vision loss, many new flashes/floaters, a curtain or shadow in vision, or rapidly worsening symptoms.
Sources and evidence
The content is deliberately conservative and intended for wellbeing and education, not diagnosis or treatment.