Practicing The 20-20-20 Rule To Prevent Eye Strain
Eye Health

Practicing The 20-20-20 Rule To Prevent Eye Strain?

As we engage ourselves in a lot more screen times in our daily life, there is no wonder why we often experience eye strain. Too much screen time means too much struggle with your eyes.

I know it has already become our habit to glare at the screens of computer monitors, TV, or smartphones most of the time every day.

And what to say more, they influence us a lot as we cannot even imagine a world without all these screens. 

Since it has become one of the major problems currently faced by us, it is time to find a potential solution for it. Yes, indeed there are a lot of remedies, once you end up with any problems related to your eyes.

You can use a good eye drop and even start putting on a pair of glasses. But the truth is prevention is always better than cure before they begin to trouble you. And in most cases, you can avoid them blocking your vision.

What Is The 20-20-20 Rule?

Jeffrey Anshel, an optometrist from California designed the 20-20-20 rule to prevent eye strain for those who work in the field of IT and spend most of their time staring at computer monitors.

This rule is also a reminder for them to take breaks while sitting in front of computers for long hours. 

When you are up to follow this rule, you will be taking one minute break every 20 minutes at work. In which, you will do simple exercises with your eyes, by altering your glance at objects at different distances.

This rule is quite a relief for your eye muscles, and can effectively improve the condition of your eyes even without any supplements too. 

The 20-20-20 Rule

Performing The 20-20-20 Rule

The 20-20-20 rule is simple, yet powerful and effective enough to help you maintain the healthy condition of your eyes and prevent several eye issues. 

To practice the rule you can follow these things every 20 minutes at work.

➡️ Install an app like eyeCare and Protect your Vision on your smartphone or anywhere to give you the right directions to perform the 20-20-20 rule correctly. 

➡️ Before you get engaged in your daily tasks, set an alarm for every 20 minutes. This will remind you of the break and let you know it’s time to practice it. 

➡️ Now, look out of the window for 20 seconds. For this, you need to focus your glare on a particular object like a tree or an electric post that is 20 feet away from you.

How The 20-20-20 Rule Can Help You?

If you think about why it is practiced for 20n seconds, let me tell you, 20 seconds is the exact time that your eyes need to relax completely. And if you let your eyes relax like this every 20 minutes, you can prevent a lot of issues like : 

Dry Eyes

Dry Eyes
Watery Eyes

Watery Eyes

Sensitivity To Light

Sensitivity To Light
Doubled vision

Doubled Vision

Blurred Vision

Blurred Vision

Additionally, you will feel irritations like burning sensations, itching, and even experience tiredness. 

According to the American Academy of Ophthalmology, you cannot see any evidence of damage in eyesight with excess screen time.

This means that you don’t have to worry about losing your eyesight if you regularly deal with computers or constantly glare at the screens of computers and other gadgets.

But it can indeed result in eyestrain and irritation in your eyes. If you spend too much time before the computer screens you are less likely to blink your eyes often, leading you to yet another issue called eye dryness. 

To tackle the issues of your eyes related to too much screen time, you can follow the 20-20-20 rule as it is proven as effective to prevent a lot more such conditions and eyestrain.

Experts also support the idea of taking eye breaks at regular intervals as it is great for your eye health.

It was in 2013, a crew of experts conducted a study on 795 university students. Almost all of these students were the victims of eye strains after frequent use of computers and were als=ready struggling with dry eyes and blurred vision.

But when they were instructed to turn their focus frequently on distant objects, they could feel a great difference in the way they previously had the symptoms of computer vision syndrome(CVS).


It is common to have eye strain as we spend long hours looking at screens every day. And it is true that you can follow the 20-20-20 rule to prevent it. But in addition to following this rule, you can also try certain other precautions to save their eyes.

These include getting regular eye checkups, adjusting the brightness and contrast of your screen, changing the settinf=ggs of your computer desk, and even keeping a bottle of good eye drops with you.

Besides, you can make the rule more advanced by taking a walk around, or intervals to grab a cup of coffee, or even taking a water break.

Also Read, Foods To Naturally Enhance Your Vision

Alison Currey
Being a Literature Students she loves to write and always kept working for the society and who really need a hand. Apart from writing she is an excellent singer herself. Have found her either reading or drawing in her free time. An inspiring personality you may want to follow at FredForum here.

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