What Is the 20-20-20 Rule?

In our digitally-impacted world, many of us spend hours each day staring at screens. Phones, computers, tablets, and TVs are part of daily life—but they also put a lot of strain on our eyes.

If you’ve ever felt a familiar ache in your eyes after a long day at the computer, it’s not imaginary. Staring at screens for too long can cause digital eye strain—and one simple habit, known as the 20-20-20 rule, can help.

Let’s break down what the 20-20-20 rule is, why it works, and how to make it a daily routine.

What Is the 20-20-20 Rule?

The 20-20-20 rule is a quick and easy technique to reduce eye strain. Here’s how it works:

Every 20 minutes, look at something 20 feet away for at least 20 seconds—that's it!

This small pause gives your eyes a much-needed break from the constant focusing they do when you’re looking at a screen.

Why Does Screen Time Tire Out Your Eyes?

Our eyes are designed to shift focus often—from near objects to far-away scenes. But when you’re working at a computer or scrolling on your phone, your eyes stay locked on one distance for long stretches. This static focus can cause:

• Eye fatigue: Your eye muscles get tired, like your legs after a long walk.
• Dryness: You blink less when using screens, so your eyes can get dry and irritated.
• Blurred vision: Straining your eyes for long periods can make it harder to focus clearly.
• Headaches: Eye strain can trigger tension headaches, making you feel even more worn out.

The 20-20-20 rule counteracts these effects by giving your eyes a regular chance to relax and rehydrate.

How Does the 20-20-20 Rule Help Your Eyes?

The magic of the 20-20-20 rule is in how simple (and effective) it is. Here’s what those tiny breaks can do for your eye health:

Relieve Tension

When you switch your gaze to something far away, the tiny muscles in your eyes relax. This helps reduce the tightness that comes from focusing at one distance for too long.

Refresh Moisture

Blinking more during these breaks coats your eyes with fresh tears, preventing dryness and irritation.

Improve Focus

Giving your eyes short breaks helps them “reset,” so they can focus more easily when you go back to your screen.

Support Long-Term Comfort

Regularly using the 20-20-20 rule can prevent digital eye strain from becoming a bigger problem down the line.

How to Make the 20-20-20 Rule a Habit

It’s one thing to know about the 20-20-20 rule—but how do you actually remember to do it?

Here are a few tips:

• Set a timer
• Use your phone or computer to set a gentle alarm every 20 minutes. After a while, it’ll become second nature.
• Look out a window
• If you’re at home or in an office, glancing out a window can be a perfect way to see something 20 feet away (or farther!).
• Leave yourself notes 
• Sticky notes on your monitor can be a helpful reminder to pause and look away.
• Pair it with deep breathing
• While you’re resting your eyes, take a few deep breaths. This not only relaxes your eyes but also calms your whole body.

Going Beyond 20-20-20: More Tips for Eye Health

The 20-20-20 rule is a great start, but it’s not the only way to keep your eyes feeling good. Here are a few more ideas:

• Check your screen setup
• Keep your screen about an arm’s length away
• Position it slightly below eye level
• Reduce glare with softer lighting
• Use lubricating eye drops (make sure they are contact lens compatible if you wear contacts)
• Give your eyes a real rest
• At least once every hour, step away from screens for 5 minutes. Get up, stretch, and let your eyes focus on something else.
• Take care of your overall health
• A balanced diet, good sleep, and proper hydration help keep your eyes healthy and strong.

The Bottom Line

At Blue Planet Optics, we believe in small habits that make a big difference. The 20-20-20 rule is a simple, effective way to give your eyes the break they need. It is extra important if you’re glued to screens for work, school, or catching up on your favorite shows.

FAQ's

Do I really have to follow the 20-20-20 rule every 20 minutes?

It’s ideal, but don’t stress if you can’t do it perfectly. Even remembering to take breaks every 30-40 minutes can still help reduce eye strain.

What if I don’t have a window to look out of?

Find something across the room or a distant wall to look at. The key is to change your focus from near to far.

Will the 20-20-20 rule help with headaches?

Yes, many headaches from screen use are tied to eye strain. Taking breaks can ease that strain and reduce headache triggers.

Can I use the 20-20-20 rule even if I wear contact lenses?

Absolutely. In fact, contact lens wearers may need even more frequent breaks to avoid dryness and discomfort.