Spending long periods looking at computer, phone, or tablet screens can strain the eyes. Using the 20-20-20 rule can help to prevent this problem.  The rule says that for every 20 minutes spent looking at a screen, a person should look at something 20 feet away for 20 seconds.  Following the rule is a great way to remember to take frequent breaks. This should reduce eye strain caused by looking at digital screens for too long.


How to use the 20-20-20 rule

Following the 20-20-20 rule involves taking a 20-second break from looking at a screen every 20 minutes.

The 20-20-20 rule was designed by Californian optometrist Jeffrey Anshel as an easy reminder to take breaks and prevent eye strain, according to the Optometry Times.  When following the rule, a person takes a 20-second break from looking at a screen every 20 minutes. During the break, the person focuses on an object 20 feet away, which relaxes the eye muscles.


The following methods can help a person to put this rule into practice:

  • Set an alarm for every 20 minutes while working, as a reminder to take a break.
  • Download an app developed to help people follow the 20-20-20 rule. The ProtectYourVision and eyeCare apps are some examples.
  • Look out a window during the 20-second breaks. Judging a distance of 20 feet inside can be difficult, but focusing on a tree or lamppost across the street should work well.
  • Alternately, a person can benefit from closing their eyes for 20 seconds every 20 minutes. Also, remembering to blink can prevent dry eye by encouraging tear production.

Anyone who spends the day sitting should periodically get up and walk around, to prevent back and neck pains.


What evidence supports the 20-20-20 rule?

Little scientific research has tested the effectiveness of the 20-20-20 rule, but both the American Optometric Association and the American Academy of Ophthalmology recommend it as a way to reduce eye strain.  Results of a 2013 study involving 795 university students suggested that those who periodically refocused on distant objects while using the computer had fewer symptoms of computer vision syndrome, which include eye strain, watering or dry eyes, and blurred vision.


Symptoms of eye strain

Several symptoms can indicate eye strain, including:

  • eye watering
  • blurred vision
  • dry eyes
  • headaches
  • eye redness


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