What Is the 20-20-20 Rule?

Most days, we don’t realize how long we’ve been staring at our screens until our eyes start to ache. 

Work happens on a laptop. Texts happen on your phone. Shows stream on a tablet. Even your grocery list is probably digital.

There’s one small habit that can help. It’s called the 20-20-20 rule.

What Is the 20-20-20 Rule?

Every 20 minutes, look at something 20 feet away for at least 20 seconds.

That’s it.

It sounds small, but that reset gives your eye muscles a break from constantly focusing on your screen.

Another reason this works well is that it forces you to blink more. 

When you're constantly looking at a screen, without realizing it, you are blinking a lot less than you would otherwise.

By looking out into the distance and using the 20-20-20 rule, you'll blink a lot more. 

Why Screens Tire Your Eyes Out

Your eyes are designed to constantly adjust focus.

However, when you’re working at a computer or scrolling on your phone, your eyes lock onto one distance for long stretches.

Here’s what that can lead to:

Eye fatigue: The tiny muscles that control focus get strained.

Dryness: When you're looking at a screen, you blink less. Less blinking leads to less tear production. That’s one reason why your eyes might feel scratchy or irritated at the end of the day.

Headaches: Eye strain often shows up as tension headaches, especially around your temples or forehead.

Why the 20-20-20 Rule Helps

When you look at something 20 feet away:

• The focusing muscles in your eyes relax.
• Your blink rate naturally increases.
• Your tear film refreshes.
  

Believe it or not, those twenty seconds are enough time to give your eyes that little break they need.

Helpful Reminders

Ok, this all sounds great, right?

Except when you're focused at work, or watching your show at the end of the day, how can you realistically remember to give your eyes that break?

Here are a few things that can help:

Set a Timer

A timer reminder every 20 minutes can help until this habit becomes automatic. Eventually, your eyes will start reminding you that they need those breaks.

Look Out a Window

If you can, glance outside. Getting to take in the view is the best part of this exercise. You'll be surprised how quickly your brain starts to crave the change in scenery. 

Pair It With a Breath

While you’re looking away, take a slow inhale and exhale.

Your nervous system probably needs the break at work, too.

Either the breathing or eye-break habit will kick in first, and lead you to keep doing the other.

If You Wear Contact Lenses

The 20-20-20 rule is even more important.

Contacts can amplify dryness during long screen sessions because reduced blinking affects moisture levels. Taking short breaks helps prevent that end-of-day gritty feeling.

If your eyes still feel dry, contact-safe eye drops can help. 

Eye Health Habits Besides The 20-20-20 Rule

Here are a few extra eye-healthy habits that can make a difference:

• Keep your screen about an arm’s length away.
  
• Lower harsh overhead lighting to reduce glare.
• Step away from screens entirely for 5 minutes every hour if you can.
• Stay hydrated. 
• Get enough sleep. Tired eyes often strain faster.

FAQ

Do I have to do it exactly every 20 minutes?

No. Even every 30–40 minutes helps. The goal is regular breaks, as often as you can.

What if I don’t have a window?

Anything across the room works. The most important part is that you're shifting focus from right near your face to 20+ feet away.

Will this help with headaches?

If your headaches are related to eye strain, yes. Regular focus breaks reduce that muscle tension.

Is it safe if I wear contacts?

Absolutely. In fact, contact wearers may benefit even more from the 20-20-20 rule to reduce dryness.