Give Your Eyes a Break: The 20:20:20 Rule Explained

Let’s be honest, most of us spend far too much time staring at screens. Whether it’s work emails, online shopping or endless scrolling through social media, our eyes are constantly glued to digital devices.  (If you've ever ended the day with tired, dry or strained eyes, you’re not alone!)  The good news is that there’s a simple trick that can help: the 20:20:20 rule.

What’s the 20:20:20 rule?

If you’ve not heard of it, it’s a simple way to give your eyes a regular break when you’re working on a screen. The idea is this: every 20 minutes, look at something at least 20 feet away for at least 20 seconds. That’s it. Simple, but surprisingly effective.

How does it work?

When we stare at screens, we tend to blink less – sometimes as much as 50% less – which can lead to dry eyes. On top of that, focusing on something close up for long periods tires out the tiny muscles in our eyes. Over time, this can cause what’s known as digital eye strain (also called computer vision syndrome). Symptoms might include blurred vision, headaches, neck pain and that gritty, “I’ve-been-awake-for-days” feeling.

The 20:20:20 rule gives your eyes a chance to reset. Looking at something in the distance relaxes your eye muscles and blinking more helps keep your eyes moist and refreshed. It’s a micro-break that makes a macro difference, especially if you’re chained to your desk all day.

How to actually do it

Let’s be real: remembering to look away every 20 minutes can be easier said than done, especially if you’re deep in a spreadsheet or on a roll with a project.  That’s where technology (ironically) can help. There are loads of free apps, browser extensions and even smartwatches that can give you a gentle nudge when it’s time to give your peepers a rest.

Alternatively, try the old-fashioned approach: stick a Post-it note on your screen that simply says “20:20:20”. It’s a subtle reminder that your eyes deserve a breather now and then.  It’ll take a bit of practice to make it a habit, of course, but every time you do remember to take a 20 second refocus, you’ll be giving your eyes a well-deserved break.

Bonus tips for eye comfort

While we’re thinking about out sight, here are a few extra tricks to keep your eyes feeling fresh:

Adjust your screen: Make sure it’s about an arm’s length away and the top of the screen is roughly at eye level.

Reduce glare: Use a matte screen filter or adjust lighting to avoid reflections.

Use the 60/60 rule: Keep your screen brightness at about 60%, and your room lighting at 60% too, to avoid contrast strain.

Blink consciously: If you feel your eyes drying out, take a moment to blink slowly and fully a few times.

Final thoughts

Taking care of your eyes doesn’t need to be complicated. The 20:20:20 rule is quick, easy and totally do-able, even on your busiest days. Your eyes are doing a lot of heavy lifting, so give them the break they deserve. Trust me, your future self (and your optician) will thank you.