20-20-20 Rule: Complete Guide to Preventing Eye Strain & Digital Eye Fatigue
Suffering from eye strain? The 20-20-20 rule (work 20 min → rest eyes 20 seconds → look 20 feet away) is a simple, scientifically-supported method to reduce digital eye strain and eye fatigue. Learn the proper technique and use our free 20-20-20 timer to make it a habit.
What is the 20-20-20 Rule?
The 20-20-20 rule is a simple practice: Every 20 minutes of screen time, take a 20-second break and look at something at least 20 feet (approximately 6 meters) away.
This practice involves shifting your eye focus away from near objects (like screens) to distant objects at regular intervals. Many people find this pattern helpful as a routine during work or study sessions.
The 20-20-20 Rule: How It Works
When you focus on a screen for extended periods, your eyes maintain continuous near focus. Many people report experiencing:
- Sensations of eye fatigue and discomfort
- Reduced blinking (from ~15-20 blinks/min to 5-7 blinks/min during screen use)
- Temporary blurred vision when shifting focus to distant objects
- Tension in the head, neck, and shoulders
- Difficulty refocusing between screen and distant objects
The 20-20-20 practice involves periodically shifting focus to a distant object. By looking away from the screen, your eyes experience a different focal distance, which may help reduce discomfort associated with sustained screen use.
How to Practice the 20-20-20 Rule Correctly
- Set a timer for 20 minutes (use Eye Love's automatic timer)
- When the timer alerts you, stop what you're doing
- Look at an object at least 20 feet (6 meters) away - ideally something outdoors through a window
- Focus on that distant object for a full 20 seconds - don't rush it
- During the 20 seconds, blink naturally to refresh your eyes
- Return to your work and restart the timer
Pro Tips for Maximum Effectiveness
- Stand up and stretch during your 20-second break to reduce overall body strain
- If possible, look at something outdoors - natural light and green scenery are particularly beneficial
- Use the break to consciously blink several times to re-moisturize your eyes
- Don't just glance away - actually focus on the distant object for the full 20 seconds
- Combine with good ergonomics: position your screen 20-26 inches away and slightly below eye level
Why People Follow the 20-20-20 Practice
- Takes regular eye breaks: Provides scheduled time away from screen focus
- Encourages blinking: Reminds you to blink more frequently during screen time
- Shifts focus distance: Regular changes between near and far focus
- Includes movement: Short breaks provide opportunities to stretch and move
- Promotes consistent habits: A predictable pattern that's easy to follow
- Supports breaks: Creates natural intervals for rest and refreshment
- Encourages healthy screen habits: Develops awareness of screen time patterns
Use Eye Love for reminders
Turn on Eye Love's timer to automatically remind you to take a 20‑second eye break after every 20 minutes of work.
Start using the timerCommon questions
What exactly is the 20-20-20 rule?
The 20-20-20 rule is a practice: every 20 minutes of screen time, look at something 20 feet (6 meters) away for 20 seconds. It's a simple way to shift your eye focus away from screens at regular intervals.
Does the 20-20-20 rule really work?
Many people find that taking regular breaks from near focus helps them feel more comfortable during extended screen use. The practice is based on the principle of shifting focus distance, which is something people can easily incorporate into their daily routine.
How far is 20 feet?
20 feet is approximately 6 meters or 240 inches. You don't need to measure exactly - just look at something far away, ideally across the room or out a window. The key is focusing on something significantly farther than your screen.
What if I can't see something 20 feet away?
Look at the farthest object you can see. Even looking across a room (10-15 feet) is better than staying focused on your screen. If possible, look out a window at distant objects or the horizon.
Can I do the 20-20-20 rule more often?
Yes, you can adjust the intervals to suit your preferences. Some people take breaks more frequently, such as every 15 minutes, while others prefer longer intervals. What matters is finding a pattern that works for you and maintaining consistency.
Should I close my eyes during the 20-second break?
You can do what feels comfortable. Some people prefer to keep their eyes open and focus on a distant object, while others like to close their eyes briefly or gently rest them. Feel free to experiment and see what feels best for you.
Will the 20-20-20 rule fix my vision problems?
The 20-20-20 practice is a habit for managing screen time, not a medical treatment. It doesn't address underlying vision conditions like myopia or astigmatism. If you experience vision changes or persistent discomfort, consult an eye care professional.
How do I remember to follow the 20-20-20 rule?
Use an automatic timer like Eye Love that reminds you every 20 minutes. Consistency is key - it takes a few weeks to build the habit, but once established, it becomes second nature.
Related pages
20-20-20 rule, 20-20-20 timer, 20 20 20 rule timer, 20-20-20 rule timer online, free 20-20-20 timer, 20-20-20 rule for eyes, 20-20-20 eye rule, 20-20-20 eye strain, 20-20-20 method, 20-20-20 rule eye strain, 20-20-20 rule eyes, 20-20-20 vision rule, 20-20 method, 20-20 rule for eyes, 2020 rule for eyes, eye 20-20-20 rule, the 20-20-20 rule, computer eye strain, eye break timer, digital eye strain, 20-20-20 rule for programmers, 20-20-20 rule for computer users, 20-20-20 rule for gamers, eye strain while coding