The precision of micro-force measurement is determined by the sensitivity of force sensors and the magnitude of environmental disturbances. Damping, a process that converts vibrational energy into heat, is one of the most effective methods of suppressing disturbances. Inspired by the shadow formed at a pond when water striders walked on the water, a bionic viscoelastic-polymer micro-force (VPMF) sensor with a high damping ratio based on the shadow method was developed. In the VPMF sensor, the surface of the polymer was deformed by the contact of a cylindrical flat punch when the sensor was subjected to a normal force. A shadow with a bright edge was formed due to the refraction that parallel light went through the deformed surface. The force was in proportion to the change of the shadow diameter. The sensor optimal sensitivity was 2.15 μN/pixel and the measurement range was 0.981 mN. The damping ratio of the VPMF sensor was 0.22 on account of viscoelasticity, which could suppress disturbances effectively. The VPMF sensor could reduce the influence of disturbances by about 96.23% compared to the cantilever. The present study suggests that the VPMF sensor is hopefully applied to the reliable measurement of micro force under complex environments.