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20-20-20 eye break rule
20-20-20 rule
A listing is not a recommendation.
Origin: Contemporary visual hygiene · Tradition: Guidance for preventing digital eye strain · Daily habits & sleep
What it is
A rule of thumb, during screen work, of looking 20 feet (about 6 m) away for 20 seconds every 20 minutes. A habit for preventing dry eyes and eye strain.
A short introduction (not a treatment instruction)
- Use a timer and look into the distance at regular intervals. Also notice blinking.
- Adjust the position and brightness of the screen.
- Seek care for a sudden drop in sight or for pain.
Symptoms or aims often mentioned with this practice
- Eye strain
- Headache
- Stiff shoulders
Related symptom videos
Research notes (this is not a promise of effect)
D: Traditional use only. This review did not find enough clinical research on the practice itself
The sources were not confirmed in this review.
It is widely advised as hygiene, but large RCTs of this rule itself are limited. The rationale for blinking and taking breaks is reasonable.
Safety notes
Eye pain, light sensitivity, or a sudden visual-field change belong with an eye specialist.
If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.
Situations in which this is better avoided
- An acute change in sight (do not wait too long on self-care alone)