5 Quick Effective Eye Strain Hacks
Your eyes feel tired. Maybe they’re even itchy, red, twitchy or burn. You feel exhausted after a day looking at screens or notice that reading makes your eyes tense up.
Here’s what most people get wrong about eye strain: they think it’s just about their eyeballs. They assume their eyes are working too hard, so they try eye drops, stronger glasses, or special screen filters.
But here’s the truth about eye strain.
Eye Strain Is Always Connected to Mental Strain
You cannot have eye strain without mental strain. They’re two sides of the same coin.
Dr. William Bates, the father of natural vision improvement, said: “The fact is that when the mind is at rest, nothing can tire the eyes, and when the mind is under a strain, nothing can rest them.“
Think about that for a moment. When your mind is relaxed, your eyes can handle pretty much anything. When your mind is stressed, even wearing your correct prescription won’t stop the strain.
That’s why people experience eye problems despite wearing glasses. I see this constantly. Someone has the exact correction they need, yet their eyes still feel tired and uncomfortable by the end of the day.
The real relief comes from addressing what’s happening in your mind, not just your eyes.
Why Screens Make Eye Strain Worse
Screens create a challenge for your brain. Your brain is designed to see 3D objects in physical space, not fake 3D images that are displayed flat on a backlit screen.
When you look at a screen, your brain has to work through something that appears 3D but is presented on a flat, often shiny surface. That is an effort our visual system biology was not designed for.
Add to that two common bad habits:
Staring. Nearsighted people especially tend to zone out and park their eyes somewhere in space. You’ve done this. Someone has to say “hello, anybody there?” to snap you back.
Not blinking enough. Studies show we blink less when looking at screens. Just 10 seconds of not blinking breaks up our natural tear film protecting the cornea and making the strain worse by creating dry, burning, red eyes.
But screens aren’t the only problem. Strain can also appear when driving, when reading a book, or when doing arts and crafts. Eye strain can show up during any kind of activity where our mind is strained.
5 Practical Strain Relief Methods
These aren’t fancy protocols you’ll never use. They’re practical ways to get real and fast relief. Over time you will be able to upgrade your poor vision habits into good ones since your eyes will crave the feeling of relaxation.
1. Palming: The Easiest Way to Relieve Eye Strain
Palming is closing your eyes and covering them with your warmed, cupped hands. Some vision therapists make fun of this approach. “Why would you close your eyes to see better?” they ask.
Because it’s the easiest way to rest your mind and your eyes. Taking the visual stimulus away and letting your eyes relax in this dark, warm cocoon is the easiest way to feel relief. When you meditate, you usually close your eyes because it’s easier to focus inward without all the external distractions.
Palming works because:
- The warmth from your hands feels soothing
- Your eyes rest in complete darkness
- Self-touch calms your nervous system (we know this from havening and other methods)
- You can focus on something pleasant instead of your stress
If palming is not an option, simply close your eyes. Think of a favorite place, a beloved pet, or a happy memory. Take a few deep breaths. That’s it. That’s powerful relief in under a minute.
Read more about the practice of palming here.
2. Blinking: Mini Strain Relief All Day Long
Blinking is like a mini version of palming. Every time you blink, you give your eyes a split-second break and help your tear film stay intact.
People with great vision blink a lot. At least every 2 seconds.
When you work on screens, you get hyper-focused and blink less. You might also stop breathing well. Both create more strain.
I had to train myself to blink at screens. It wasn’t natural at first. But once I built the habit, my eyes felt dramatically better.
Blink, blink, blink, blink. Your eyes will be more lubricated, you’ll stop staring, and you’ll prevent problems before they start.
3. Looking Far Away: Practical Strain Relief You’ll Actually Use
You’ve probably heard the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
I don’t like that rule because it’s impractical. Who sets a timer for every 20 minutes, then 20 seconds and then finds something to look at exactly 20 feet away?
Here’s what actually works:
If you’re reading a book: Put a bookmark on the next page. When you hit that bookmark, look up and around the room.
If you’re at a computer: Position it near a window so you can look outside easily. Mine is at a window where I can see far across the street.
Make your environment work for your vision instead of trying to remember complicated rules.
Your eyes make more muscular effort when looking close versus far. Even looking 5, 6, or 7 feet away gives you relief. It doesn’t have to be horizon-level or 20 feet distance.
Have interesting things to look at that you actually enjoy seeing. If your house is cluttered and you don’t like looking at it, that creates mental strain (and yes, we will be having an upcoming episode about clutter and vision).
4. Natural Light: Key to Strain Relief
Artificial light affects your whole biology. It messes with your circadian clock and melatonin release. It causes brain fog, makes you tired, and creates eye problems.
Natural light is key for strain relief, even when it’s overcast, snowing, or not bright outside. You still get natural light, just less of it.
Through modern windows, you don’t get the full spectrum because of energy-efficient coatings. But getting outside without sunglasses, especially at sunrise or sunset, helps your vision in the long term.
Most people spend maybe 30 minutes to an hour outside per day. The rest happens under artificial junk light, including the flicker from fluorescent bulbs and screens.
Find excuses to go outside:
- Take out the trash
- Get the mail
- Water plants
- Walk around the block
- Shovel snow
Whatever gets you outside as frequently as possible helps with relief.
5. Acupressure Points for Quick Strain Relief
Traditional Chinese medicine points to specific spots around your eyes that release tension.
You don’t have to be perfect with these. Just touch, breathe, and notice how it feels.
Middle of your eyebrows (right above your pupils): Great for mental strain from too much studying or screen work. Press gently or make little circles. You’ll feel a small divot in the bone.
End of your eyebrows: A general good point for the eyes overall.
Inner corners of your eyes (on the bony part, not the eye itself): Helpful for light sensitivity, red eyes, sore eyes, dry and itchy eyes, blurry vision, and headaches.
Under your pupils (on the cheekbone): One of the main eye points in Chinese medicine. You’ll feel a little indentation in the bone.
Inner edge of your eyebrows: Great if you worry about vision loss, have eye diseases, or notice those “11 lines” from frowning.
Bridge of your nose: Sometimes I like to gently pinch this area for a reset.
One more way for strain relief, especially if you have twitchy eyelids: Close your eyes and very gently rest three fingers (no pinky or thumb) on your eyelids. No pressure whatsoever. Just the weight of your fingers. Take a few deep breaths while thinking of a happy memory.
The Strain Connection You’re Missing
Notice when you have eye strain. Really pay attention.
Some people say “it’s computers,” but is it just computers? Is it certain tasks? Certain people? Certain environments?
Remember, relief requires addressing mental stress. Maybe it’s parties because you’re introverted and don’t like socializing. Maybe it’s specific work projects that stress you out.
The more you connect the dots, the better your relief plans can be.
Physical stress and mental stress go hand in hand. They cannot be separated.
Make Strain Relief Part of Your Daily Life
Do something before you feel strain, not just after.
If screens are tricky for you, take frequent breaks. Set a timer, especially for social media scrolling (I’m guilty of that too).
If you have an iPhone, use the screen distance feature that warns you when you hold your phone too close.
Whatever you have to do to support your vision, do that.
When your eyes are burning or tired, calming them helps. Try cucumber slices or chamomile tea bags. Do something that feels good to you instead of following some perfect routine.
The things you actually end up doing are so much more valuable than following rigid rules.
Additional Strain Relief Things to Know
Wearing glasses that are too strong can cause problems. I didn’t cover that in detail today, but it’s worth checking with a qualified eye care professional who understands functional vision.
Looking at colors you find calming can provide relief. Notice which colors feel good to your eyes and seek them out.
For more ways to improve vision health, explore our holistic vision coaching programs that bring together strain relief with overall vision improvement.
Your Strain Relief Action Plan
Start with one way today. Maybe it’s blinking more consciously. Maybe it’s taking a walk outside. Maybe it’s 30 seconds of palming right now.
Relief doesn’t require hours of practice or complicated protocols. It requires understanding the mental-physical connection and giving yourself permission to rest.
Your mind needs rest. Your eyes need rest. They’re not separate systems.
Anything that rests the mind will benefit the eyes.
So go ahead. Close your eyes. Take a breath. Think of something that brings you joy.
That’s strain relief at its simplest and most powerful.
Watch the full episode 5 Quick Effective Eye Strain Hacks
