The 20-20-20 Rule Explained

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.

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 away. This simple practice helps reduce eye fatigue and strain from prolonged screen time.

Why It Works

When you focus on a screen for extended periods, your eye muscles remain in a contracted state. This sustained contraction leads to fatigue and discomfort. By looking at distant objects, you allow these muscles to relax and reset.

The Science: Your eyes work harder to focus on near objects. Looking at distant objects requires less muscular effort, giving your eyes a much-needed break.

How to Implement It

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

Find Your 20-Foot Mark: Identify an object about 20 feet 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
• 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. It's a small investment of time with substantial returns for your eye health.