Eye health briefing
Exercises to improve vision
A simple set of eye exercises and everyday habits to ease eye strain, keep your eyes comfortable during screen time, and support your vision through good lighting, hydration, and an eye-friendly diet.
The exercises
Work through these gently across your day. None of them should feel forced or strain your eyes further. If anything is uncomfortable, stop.
Palming
Rub your hands together to generate heat. Close your eyes and cover them with your warm palms, without applying pressure. Relax and breathe deeply for a few minutes.
Eye rolling
Look up and circle your eyes in a clockwise direction for 10 to 15 seconds, then repeat in a counterclockwise direction. This can help relieve eye strain.
Focus shifting
Hold a pen at arm’s length and focus on it. Slowly bring the pen closer to your nose, keeping it in focus, then move it back out. Repeat several times.
Blinking
Remember to blink regularly, especially when working on a computer or staring at screens for a prolonged period. Blinking helps moisten your eyes and prevent dryness.
Near-far focus
Focus on an object close to you for 10 seconds, then shift your focus to an object farther away for another 10 seconds. Repeat several times.
The 20-20-20 rule
To reduce eye strain during screen time, follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds.
Eye massage
Gently massage your temples and the area around your eyes with your fingertips. This can help relieve tension.
Everyday habits
Beyond the exercises, a few simple daily habits protect your eyes and reduce strain.
Eat an eye-friendly diet
Eat a diet rich in vitamins and minerals that support eye health, particularly vitamins A, C, E, and zinc. Include foods like carrots, leafy greens, citrus fruits, and nuts. See the nutrients below.
Stay hydrated
Drink plenty of water to maintain overall health, including the health of your eyes.
Good lighting
Ensure that your workspace or reading area is well-lit to reduce eye strain.
Nutrients for your eyes
Several nutrients are believed to support eye health by providing what the eyes need to stay well. Aim to draw these from a varied diet first, with supplements as a considered addition rather than a substitute.
| Nutrient | How it supports your eyes | Food sources |
|---|---|---|
| Vitamin A | Essential for maintaining the health of the cornea. | Carrots, sweet potatoes, spinach, and liver. |
| Lutein and zeaxanthin | Antioxidants that are beneficial for the eyes, particularly the macula. | Found in high concentrations in leafy green vegetables like kale and spinach. |
| Vitamin C | An antioxidant that helps protect the eyes from oxidative damage. | Citrus fruits, strawberries, and bell peppers. |
| Vitamin E | Another antioxidant that may help protect the eyes from age-related damage. | Nuts, seeds, and spinach. |
| Zinc | Important for maintaining the health of the retina. | Meat, dairy products, and nuts. |
| Omega-3 fatty acids | May help prevent dry eyes and support overall eye health. | Fatty fish like salmon, mackerel, and trout. Also found in fish oil. |
| Copper | Works with zinc to maintain the health of the optic nerve. | Nuts, seeds, and seafood. |
| Bilberry | Contains antioxidants called anthocyanins that may help improve night vision and support overall eye health. | Bilberry fruit and supplements. |
| Astaxanthin | An antioxidant that may have potential benefits for eye health. | Certain seafood, such as salmon and shrimp. |
| Ginkgo biloba | Thought to improve blood flow to the eyes and protect against age-related macular degeneration (AMD). | Ginkgo biloba supplements. |
Food first. Aim to get these nutrients from a varied, colourful diet before reaching for supplements, and check with your practitioner before starting anything new, especially if you take medication or have an existing eye condition.
Frequently asked questions
What is the 20-20-20 rule for eye strain?
The 20-20-20 rule is a simple habit for easing screen-related eye strain: every 20 minutes, look at something about 20 feet away for 20 seconds. The short, regular break lets the eye-focusing muscles relax from the close-up work of screens, which can otherwise leave eyes tired and uncomfortable. It pairs well with remembering to blink more often on screens, since people tend to blink less when concentrating on a display.
Do eye exercises actually help with screen fatigue?
Simple eye exercises can help ease strain and keep the eyes comfortable during long screen sessions. Common ones include palming with warmed hands over closed eyes, gentle eye rolling, focus-shifting between a near and far point, deliberate blinking, and gentle massage around the temples and eyes, alongside the 20-20-20 rule. These support comfort and relaxation of the eye muscles rather than changing your prescription, and they are best combined with good lighting and staying hydrated.
What nutrients support healthy eyes and vision?
Several nutrients support eye health, ideally from a varied, colourful diet first. Key ones include vitamin A for the cornea from carrots, sweet potato and spinach, lutein and zeaxanthin for the macula from kale and spinach, vitamin C and vitamin E for antioxidant protection, zinc for the retina, and omega-3 fats from oily fish that help with dry eye. Bilberry, astaxanthin and ginkgo are sometimes used too. Check with a practitioner before starting supplements.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →