Does the 20-20-20 Rule Prevent Eye Strain?

What does the 20-20-20 rule mean? This technique involves taking a break from your screen every 20 minutes and then looking at least 20 feet into the distance for 20 seconds. Sitting in front of a computer all day may result in digital eye strain, which causes blurry vision, dry eyes, and headaches.

Research has shown that the 20-20-20 rule can help ward off digital eye strain. Read on to learn how to use the 20-20-20 rule for eyes and other ways to prevent digital eye strain.

What's the 20-20-20 Rule?

Some evidence suggests that the 20-20-20 rule can help address and ease digital eye strain, also known as computer vision syndrome. You might develop digital eye strain after using a cell phone, computer, e-book, or tablet for long periods.

This technique simply gives the neurological pathways and muscles that help your eyes focus a break. You take a 20-second break, looking 20 feet ahead of you, for every 20 minutes that you look at a screen.

Your eyes have to work harder than usual when looking at screens. Letters on screens usually are not as precise or sharply defined as they are on a page. The contrast level between the letters and the background is reduced, which might make viewing challenging, even if you do not perceive it that way.

The 20-20-20 rule also encourages blinking, which people tend to do less of than usual while looking at a screen. Blinking helps lubricate your eyes, so a lack of blinking may cause dryness and irritation.

What Does the Research Say?

In a study published in 2023, researchers recruited 29 people with eye strain for a two-week investigation. A special computer software monitored the direction of their gaze every few seconds. Every 20 minutes, the software flashed a message that asked the participants to take a break for 20 seconds while looking at a target 20 feet away.

The researchers took note of the participants' symptoms before the study and checked them one week afterward. Eye strain symptoms, including dryness, pain, and sensitivity, noticeably improved after two weeks.

Symptoms of Digital Eye Strain

People who spend two or more continuous hours per day looking at screens have the highest risk of digital eye strain. You may develop symptoms like:

• Blurry vision
• Dry eyes
• Headache
• Neck and shoulder pain

You might also feel like "your eyes are tired, heavy, and like there is often a gritty sensation in the eyes," Rudolph Wagner, MD, a pediatric ophthalmologist at the Rutgers New Jersey Medical School, told Health.

How To Use the 20-20-20 Rule

The 2023 study used special computer software that's not yet available to the general public, but it's entirely possible to implement the 20-20-20 rule on your own. Try setting a timer for every 20 minutes and then shifting your gaze when it goes off.

If possible, "work next to a window, so you can refocus your eyes outside at a distance for a bit, making a point to stand up and walk around," Vivian Shibayama, OD, a comprehensive ophthalmology at UCLA Health, told Health.

Other Ways To Prevent Eye Strain

Here are other ways to prevent eye strain at home:

• Avoid glare: Keep your screens away from overhead lighting. Use blinds or drapes to control light that comes from nearby windows.
• Blink regularly: People blink about 12–15 times per minute, but that number often decreases when focusing on a screen. Try making an effort to blink while using a screen.
• Choose a comfortable seat: Sit in a padded chair or on a seat cushion if possible. Adjust the height of your chair so that your feet reach the floor. Opt for a chair with armrests to support your arms, and ensure that your wrists do not rest on the keyboard.
• Look downward at your screen: Try positioning your screen 15–20 degrees below your eye level and 20–28 inches from your eyes.
• Position any papers next to your screen: This helps avoid moving your head too much between papers on a table and your screen. You may use a document holder to keep papers next to your screen.

It may be time to see an ophthalmologist if these at-home methods do not work, Mina Massaro-Giordano, MD, an ophthalmologist and co-director of the Penn Dry Eye & Ocular Surface Center, told Health. You may have another eye problem, or you may need vision correction, such as glasses or contacts.

A Quick Review

The 20-20-20 rule helps prevent digital eye strain, which occurs if you stare at a screen for long periods. The technique involves taking a break every 20 minutes to look 20 feet ahead of you for 20 seconds.

You may consult an ophthalmologist if you try the 20-20-20 rule and continue to have blurry vision, dry eyes, and headaches. They may test your eyes for another problem, such as dry eye, or prescribe glasses or contacts.