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What Is the 20-20-20 Rule? A Complete Guide

by Eye Rest Reminder
Tired man rubbing his eyes while working on a laptop

If you spend hours staring at a screen every day, chances are you’ve experienced eye strain, dry eyes, or headaches. The 20-20-20 rule is a simple, doctor-recommended technique to prevent these problems.

How the 20-20-20 Rule Works

The rule is straightforward:

  1. Every 20 minutes of screen time
  2. Look at something 20 feet away (about 6 meters)
  3. For at least 20 seconds

That’s it. No special equipment, no exercises, no apps required — though a timer reminder makes it much easier to stick with.

Why It Works

When you focus on a screen, your eye muscles stay in a fixed position. Over time, this causes fatigue — similar to holding any muscle in one position for too long.

Looking at a distant object forces your eyes to refocus, relaxing the ciliary muscles that control your lens. The 20-second duration gives them enough time to fully reset.

Who Recommends It?

The American Academy of Ophthalmology recommends the 20-20-20 rule as a primary strategy for reducing digital eye strain. It’s one of the simplest preventive measures you can take.

Tips for Building the Habit

  • Use a timer. Without one, 20 minutes passes without you noticing. An eye rest reminder automates this completely.
  • Pair it with another habit. When the timer goes off, take a sip of water while looking away.
  • Don’t overthink the distance. “20 feet” is a guideline. Looking out a window or across the room works fine.
  • Set up your workspace so there’s something distant to look at — a window, a far wall, or an open doorway.

Common Questions

Does it actually work? Yes. Multiple studies show that regular breaks during screen use reduce symptoms of digital eye strain. The 20-20-20 rule is the most widely recommended interval.

What if I forget? That’s the main challenge. Most people can’t track 20 minutes mentally. Use an automated eye rest reminder to solve this.

Can I look at my phone instead? No — your phone is also a screen. The point is to focus on something far away to relax your eye muscles.

Start Now

The best time to start is right now. Try our free eye rest reminder — it runs in your browser, requires no installation, and follows the 20-20-20 rule automatically.