Loading page
About this tool
Build a timed daily routine from focus shifts, palming, figure-of-eight, warm compress and blink drills, with a running order and total time.
The Eye Exercise Routine Builder assembles a timed daily routine from ten drills — warm compress, lid hygiene, complete blink drill, near-far focus change, pencil push-ups, Brock string, figure-of-eight, eye rolls, the 20-20-20 distance break and palming — and returns a running order with the start time and length of each step. It sequences them deliberately: lubrication first, focusing work in the middle, relaxation last. The output includes total time per day and per week, plus the separate count of 20-20-20 breaks your screen hours call for.
Open Eye Exercise Routine Builder on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Each exercise carries the time it is normally prescribed for, including the 5-minute warm compress.
Drills are ordered lubrication, focusing, movement, relaxation so the routine ends with the eyes at rest.
Names what each drill actually targets rather than implying exercises can replace a prescription.
They do not change refractive error. Short-sightedness, long-sightedness and astigmatism come from the shape and length of the eye, and no exercise reshapes it. What eye exercises can genuinely help is convergence insufficiency, accommodative strain and the evaporative side of dry eye.
Every 20 minutes of near work, look at something at least 20 feet (about 6 metres) away for 20 seconds. On an 8-hour screen day that is roughly 24 breaks totalling 8 minutes, and it lets the focusing system and blink rate recover.
About 5 to 10 minutes, re-warming the compress if it cools, then blink firmly several times to express the softened oil. It is the standard first-line self-care for meibomian gland dysfunction, and it works best done daily rather than occasionally.
They help some people, but the Convergence Insufficiency Treatment Trial found office-based vergence and accommodative therapy clearly more effective than home pencil push-ups alone. Treat them as a supplement to what an optometrist prescribes, not a replacement, and get double vision or persistent near blur assessed properly.