Eye exercise guide

Near-far focus exercise (eye pumping)

Near-far focusing — called "pumping" in EyeFit — is practice at switching your focus between a close object and a distant one. You hold a pen or fingertip about 6 inches from your face, look at it for two seconds, then look at something at least 15 feet away, and keep alternating.

It needs nothing but a pen and a window or a long room, which makes it an easy desk-break exercise. EyeFit's routines run it for 2 to 3 minutes at a time.

⏱ 2–3 min in EyeFit routines 👁 Eyes open 🔄 Used in 8 of 11 routines

Wellness only — not medical care. These are general eye-comfort and relaxation exercises. They are not medical advice, diagnosis, or treatment, and do not treat, cure, or prevent any eye disease. For any vision problem, see a qualified eye-care professional — do not delay or replace medical care. Sudden changes in vision, flashes of light, a shower of new floaters or eye pain need urgent care.

How to do it

Practise switching focus between a near object and a far one.

Hold an object (finger or pen) exactly 6 inches from your face.
Focus on the near object for 2 seconds.
Shift your focus to a far object at least 15 feet away — tree, lamp, doorframe edge.
Switch back to the near object, choosing a new far object each time.
Briefly focus on a specific detail on each object before switching.

Tip: Use a ruler to measure the 6-inch distance if needed. This exercise works well during desk breaks.

Watch the demo

Demo video — the same clip the EyeFit timer shows under "Watch Demo".

What you need

A pen or your fingertip
Something at least 15 feet (about 5 m) away to look at
A ruler to check the 6-inch distance (optional)

When to stop

Take glasses or contact lenses off first unless you have been told to keep a lower prescription on.
Stop if you get a headache or double vision, and rest your eyes.

Do it with a guided timer

EyeFit runs this exercise inside timed routines — each step counts down, beeps when time is up and shows the steps and demo on screen. Free, in your browser. It appears in:

Presbyopia & Hyperopia routine — 30 min total, this exercise 2 min
Myopia routine — 25 min total, this exercise 2 min
Lazy Eye & Crossed Eyes routine — 22 min total, this exercise 3 min
Eye Floaters routine — 25 min total, this exercise 2 min
Cataract routine — 28 min total, this exercise 3 min
Macular Degeneration routine — 25 min total, this exercise 3 min
Glaucoma & EpiRetinal Membrane routine — 25 min total, this exercise 3 min
Keratoconus routine — 25 min total, this exercise 2 min

Browse all EyeFit routines What is EyeFit?

More eye exercise guides

EyeFit on Android

🧪 Join the EyeFit Android beta closed testing on Google Play

More from CryoSim

MindFitShort daily memory and brain-training games.KeshaA referenced guide to hair loss and early greying.Digital Detox ArenaAn Android game where less phone time wins.