A small break your eyes, jaw, and neck can use after long stretches on a phone or computer.
Sep 2026 · Two minutes.
Long hours looking at a screen ask a lot of your eyes — and often of your jaw, neck, and breath too. Many women I work with notice that tired eyes arrive together with a clenched jaw, lifted shoulders, and shallow breathing.
Here is a gentle reset I share with clients. Use it after about an hour on your phone or computer, or sooner if your eyes feel tired.
Find something at least twenty feet away. Let your eyes soften there for twenty to thirty seconds.
Take five slow, complete blinks. Unclench your jaw and let your shoulders drop.
Keep your head level and move only your eyes upward for ten to twenty seconds. Keep it easy — never strain.
Bring your phone closer to eye level. Feel both heels on the floor, lengthen the back of your neck, and breathe.
Every twenty minutes, look at something about twenty feet away for at least twenty seconds. The American Academy of Ophthalmology recommends this simple habit to ease eye strain during screen use.
Do not press on your eyelids or eyes. Stop if you notice eye pain, dizziness, double vision, new flashes or floaters, or any sudden change in vision — and contact an eye-care professional.
Small, frequent breaks like this won't replace good eye care. But they can help your eyes, and the rest of you, come back to ease during a long day.