The 20-20-20 Rule

Between work, scrolling, emails, video calls and streaming, most of us spend hours every day looking at screens. While screens do not necessarily damage your eyes, prolonged near-focus can contribute to symptoms such as tired eyes, dryness, headaches and temporary blurred vision.

One simple habit that may help is the 20-20-20 rule.

What is the 20-20-20 rule?

The idea is simple:

Every 20 minutes, look at something around 20 feet away — approximately 6 metres — for at least 20 seconds. Looking into the distance gives your eyes a short break from continuous close-up focusing and encourages you to pause during long periods of screen use.

Why do our eyes feel tired after using screens?

When we use a computer, phone or tablet for long periods, our eyes are constantly focusing at a short distance. We may also blink less frequently while concentrating on a screen.

This can contribute to symptoms commonly associated with digital eye strain, including:

• Tired or heavy eyes

• Dryness or irritation

• Blurred vision

• Headaches

• Difficulty refocusing between near and distant objects

• Eye discomfort after prolonged screen use

How to follow the 20-20-20 rule

You do not need to stop working completely. Simply build small visual breaks into your routine.

Every 20 minutes, take your eyes away from the screen and focus on something in the distance for around 20 seconds. Look through a window, across the room or towards an object approximately 6 metres away.

You can also use these short breaks to consciously blink a few times, relax your shoulders and adjust your posture.

Other ways to make screen time more comfortable

The 20-20-20 rule works best alongside good screen habits.

Make sure your screen is positioned at a comfortable distance, avoid excessive glare and keep your workspace well lit. Increasing text size can also help reduce unnecessary visual effort.

Remember to blink regularly, especially when concentrating for long periods.

When should you book an eye examination?

Occasional eye fatigue after a long day in front of a screen is common. However, persistent blurred vision, headaches, dryness or difficulty focusing may also be linked to an uncorrected prescription or another visual issue.

If your symptoms continue despite taking regular breaks, an eye examination can help determine what may be causing them.

Give us a visit at 25is Martiou 23, Neo Psychiko so we can assess your vision, discuss your screen habits and recommend the most suitable solution for your everyday needs.

Small breaks can make a big difference. Start with 20 minutes, 20 feet (6 meters) and 20 seconds.