20-20-20 Rule: Does It Help Prevent Digital Eye Strain? - Healthline

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How Does the 20-20-20 Rule Prevent Eyestrain?

Medically reviewed by Grace Zhang, MD — Written by Ashley Marcin — Updated on July 2, 2025

Overview
Research
Symptoms
Prevention
Takeaway

If you find yourself gazing at screens all day, the 20-20-20 rule may help.

Screen time has become a common part of daily life. You probably spend a good number of hours looking at screens, like your computer at work and home, your smartphone, television, or other digital devices. Looking at screens too much can lead to eyestrain.

One popular method to relieve this discomfort is the 20-20-20 rule, an easy-to-follow technique that encourages regular breaks from screens or intensive focus.

Keep reading to learn more about this eye exercise, how to do it, and whether or not research says it’s effective.

What’s the 20-20-20 rule?

The 20-20-20 rule suggests that for every 20 minutes spent looking at a screen, you should try to take a 20-second break to look at something 20 feet away.

Unless you have a tape measure, you probably won’t be able to measure 20 feet accurately. However, being exact isn’t the key to the 20-20-20 rule for eyestrain.

The main idea is that you should try to focus on something far away from you. Consider looking out a window at an object that seems far away, like a tree or a building across the street.

If you work in a small space, just look out the window into the distance.

How to remind yourself to do this every 20 minutes

You probably get absorbed in reading or work when looking at screens. Setting a timed reminder to pop up can help you take a break every 20 minutes.

There are also free apps like Eye Care 20 20 20 that can help. Just click start when you begin your screen time, and the app will remind you to take a break.

What does the research say about the 20-20-20 rule?

The American Academy of Ophthalmology explains that looking at digital devices won’t necessarily damage your eyesight. But it can cause strain and unpleasant symptoms.

Humans normally blink around 15 times each minute. When staring at screens, the frequency decreases to half or a third. This can lead to dry, irritated, and tired eyes.

Eyestrain caused by screens is called computer vision syndrome (CVS). A 2020 study found that educating patients with CVS about the 20-20-20 rule led to significant improvements in dry eye symptoms and tear film stability.

While overall CVS symptoms showed only slight improvement, the intervention demonstrated meaningful benefits for eye comfort and health over a 20-day period.

While many doctors suggest the 20-20-20 rule is the best defense, researchers explain that any break from repetitive computer work or screens is beneficial.

They also explain that children don’t typically notice eyestrain as much as adults. As a result, caregivers should try to monitor children’s screen time closely.

What are the symptoms of eyestrain?

Having sore, tired, burning, or itching eyes is a symptom of eyestrain.

Other symptoms include:

dry eyes
watery eyes
blurred vision
double vision
headaches
soreness in the neck, shoulders, or back
sensitivity to light
difficulty concentrating
difficulty keeping eyes open

While these symptoms likely point to eyestrain, it’s a good idea to report any changes in your vision or eye health to a doctor.

What are other ways to prevent eyestrain?

Want to avoid eyestrain? Whenever you sit down to look at a screen, remember to follow these ergonomic eye tips.

Screen distance: Sit at least 25 inches (about an arm’s length) away from your computer, and position the screen so you’re looking slightly downward.
Reduce glare: Consider using a matte screen filter to minimize screen glare.
Set reminders: Use a timer or app to remind yourself to take regular screen breaks, like the 20-20-20 rule.
Use artificial tears: You can buy lubricating eye drops at your local drugstore and consider using a humidifier to combat dryness.
Blink often: Frequent blinking helps replenish your eyes’ natural moisture.
Adjust brightness: Dim your screen if it’s much brighter than the surrounding light, or adjust room lighting to reduce contrast.
Keep screens clean: Wipe away fingerprints and dust, which can make it harder to see and contribute to eyestrain.
Take breaks from contacts: If you wear contact lenses, switch to glasses occasionally to relieve dryness and irritation.
Practice lens hygiene: Try to avoid sleeping in contacts and always wash your hands before inserting or removing them.

Read more: Preventing eye problems »

Takeaway

The 20-20-20 rule is a simple and effective way to reduce digital eyestrain caused by too much screen time. By taking a 20-second break every 20 minutes to look at something 20 feet away, you can give your eyes a much-needed rest.

Research suggests this habit may help ease symptoms like dry eyes and visual discomfort, especially when paired with other healthy screen habits.

While digital eyestrain can be uncomfortable, it’s usually temporary and unlikely to cause permanent damage. With regular breaks and mindful screen use, most people find relief and improved eye comfort over time.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Alrasheed SH, et al. (2020). Impact of an educational intervention using the 20/20/20 rule on computer vision syndrome.https://journals.co.za/doi/abs/10.4102/aveh.v79i1.554
Boyd K, et al. (2024). Computers, digital devices, and eyestrain.https://www.aao.org/eye-health/tips-prevention/computer-usage
Is too much screen time harming children’s vision? (2018).https://www.aao.org/newsroom/news-releases/detail/is-too-much-screen-time-harming-childrens-vision
Kaur K, et al. (2022). Digital eye strain — A comprehensive review.https://pubmed.ncbi.nlm.nih.gov/35809192/
Talens-Estarelles C, et al. (2023). The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule.https://www.sciencedirect.com/science/article/pii/S1367048422001990

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Medically reviewed by Grace Zhang, MD — Written by Ashley Marcin — Updated on July 2, 2025

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