What is the 20-20-20 rule?
Every 20 minutes of screen time, look at something about 20 feet (6 meters) away for at least 20 seconds. Eye care professionals, including the American Optometric Association, recommend it for screen users.
Why do screens strain your eyes?
Looking at something close keeps the small focusing muscles inside your eyes working the whole time. People also tend to blink less when concentrating on a screen, which can leave eyes dry and tired. The result is digital eye strain: tired or dry eyes, headaches and blurry vision.
Does the 20-20-20 rule work?
Yes, for symptoms. A 2023 study found that taking 20-20-20 breaks eased digital eye strain symptoms in heavy screen users (Talens-Estarelles and colleagues, 2023). It will not fix vision problems, but it is an easy, free habit.
Other habits that help
1. Blink fully. A few slow, complete blinks refresh your eyes.
2. Set up your screen. About an arm's length away and slightly below eye level.
3. Match the brightness. Your screen should not be much brighter or darker than the room.
4. Get your eyes checked. Uncorrected vision makes strain worse.