The 20-20-20 Rule

What is the 20-20-20 rule?

The 20-20-20 rule is a simple, yet effective guideline designed to help individuals, particularly those with high screen time, maintain their eye health and alleviate digital eye strain. This rule suggests that for every 20 minutes spent looking at a screen, you should take a break and focus on an object approximately 20 feet away for at least 20 seconds.

The 20 seconds are essential because that’s the amount of time it takes for your eyes to fully relax. The 20-minute interval serves as a frequent reminder for individuals to incorporate these breaks into their routine, preventing continuous strain on the eyes during prolonged periods of screen use. By implementing this practice, you can significantly reduce the discomfort associated with extensive digital device usage.

Does the 20-20-20 rule work?

Research and studies conducted by various organisations suggest that the 20-20-20 rule can effectively mitigate symptoms of digital eye strain.

The American Academy of Ophthalmology explains that while extended screen use is unlikely to cause permanent eye damage, it often leads to discomforting symptoms such as blurred vision, dry eyes or a general feeling of fatigue. These issues are prevalent among people who spend prolonged periods using screens.

By regularly resting your eyes and refocusing using the 20-20-20 rule, you help reduce strain, encourage proper blinking (to maintain eye moisture), and promote overall comfort throughout your screen-heavy day.

What does the 20-20-20 rule help prevent?

The 20-20-20 rule is particularly effective in preventing or minimising the common symptoms associated with digital eye strain, including:

• Headaches
• Blurred vision
• Dry eyes or excessive tearing
• Difficulty focusing
• Sensitivity to light

Advice and opinion from one of our expert optometrists:

In an increasingly digital world, our eyes can be placed under stress by frequent and longer use of screens and close work. When concentrating on such materials, our eyes converge (angle together), accommodate (the muscles around the lens contracts to focus) and our blink rate decreases. All of these may result in digital eye strain.

The 20:20:20 rule (every 20 minutes focus on something 20 feet away for 20 seconds) relaxes these muscles reducing the chance of strain and fatigue therefore, in my professional opinion, adhering to the 20-20-20 rule will be extremely beneficial for individuals working closely and with screens.

- Matthew Burford BSc(Hons) Optometry MCOptom - Domiciliary Optician and Professional Services Manager at OutsideClinic

What are the other ways to improve eye health?

Aside from the 20-20-20 rule, here are some other effective ways to care for your eyes from the comfort of your home:

• Having a healthy diet
• Protecting your eyes in harsh environments, such as sunlight
• Removing bad habits, such as smoking
• Getting more sleep

To explore these and more tips in greater detail, visit our guide to healthy eyes.