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The 20-20-20 Rule Explained

4 min read

The basic principle

The 20-20-20 rule is one of the simplest yet most effective strategies for reducing digital eye strain. This evidence-based technique can make a significant difference in your daily comfort.

The 20-20-20 Rule

Photo by Ile Gorgievski on Unsplash

What is the 20-20-20 Rule?

The rule is straightforward: Every 20 minutes, take a 20-second break and look at something 20 feet(6 meters) away. This simple practice helps reduce eye fatigue and strain from prolonged screen time.

What's the cause of eye strain?

When you focus on a screen for extended periods, your eye muscles remain in a contracted state. This process involves the "Near Reflex Triad," which includes accommodation (adjusting the lens focus), convergence (eyes turning inward), and pupil constriction. When looking at near objects, the eye muscles contract to change the lens shape to focus the light on the retina properly. This muscle activity is more intense than when focusing on distant objects, causing eye strain and fatigue over time if sustained without breaks. [1]

How to Implement It

Set Reminders: Use your phone, computer, or a dedicated app to remind you every 20 minutes. See:

Find Your 20-Foot Mark: Identify an object about 20 feet(6 meters) away in your workspace (roughly the distance across a large room).

Make It a Habit: Consistency is key. The more regularly you practice this rule, the more natural it becomes.

Additional Tips

  • Combine with blinking exercises
  • Stand up and stretch during breaks
  • Adjust your screen brightness and contrast, or use protective glasses
  • Ensure proper lighting in your workspace

Real-World Results

Studies show that people who follow the 20-20-20 rule report significantly less eye strain, fewer headaches, and improved focus throughout the day. [2] It's a small investment of time with substantial returns for your eye health.

References

[1] Emslie, R. (2007). The near triad and associated visual problems. African Vision and Eye Health, 66(4), Article 256.

[2] Talens-Estarelles, C., Cerviño, A., García-Lázaro, S., Fogelton, A., Sheppard, A., & Wolffsohn, J. S. (2023). The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Contact Lens and Anterior Eye, 46(2).