How to do it
- Look away from your screen.
- Find something at least 20 feet (6 m) away: out of a window, down a hallway, or the far wall of the room.
- Let your eyes rest on it for 20 seconds. Blink normally and let your face relax.
- Go back to work. Repeat about every 20 minutes.
Why it helps, and what the evidence says
Screen work means holding your focus at one close distance for a long time, and blinking less. Looking far away lets the eye's focusing muscles relax for a moment. The American Academy of Ophthalmology recommends the 20-20-20 rule for computer users.
The evidence is encouraging but small. In a 2023 study, people had fewer eye strain symptoms while they used 20-20-20 reminders, and the benefit was gone a week after the reminders stopped. Another 2023 paper points out that the exact numbers (20, 20 and 20) aren't strongly justified by research. Think of it as an easy-to-remember habit, not a precise prescription.
Tips
- No window? Look at the farthest point in the room, or close your eyes for 20 seconds.
- Add two or three slow, full blinks while you look away.
- Looking at your phone doesn't count: that's close focus again.
- The hard part is remembering. A timer or reminder app makes the habit stick.
Read more: The 20-20-20 rule · Digital eye strain.