What is the 20-20-20 rule for eye strain prevention?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.The 20-20-20 procedure gives real relief from tired vision. This simple process breaks up a period of intense concentration. Every 20 minutes, change the position of your gaze. Look at something 20 feet away. Hold the gaze for 20 seconds. This will completely relax all the muscles of the eye. I recommend this process to every patient who suffers from screen fatigue.
This approach decreases the fatigue we've discussed. You have to adjust your focus for near work. The break during the twenty-second interval provides an opportunity to reset the added stress on accommodation. Blinking rates also improve, which is a natural response. I use this time when I'm doing clinical documentation. If this practice is constant, it can prevent headaches and dryness.
Timing Protocol
- Set recurring 20-minute alerts using phone timers or apps
- Begin breaks immediately when alarms sound without delay
- Track daily compliance using simple checkmark systems
Visual Targets
- Choose stationary objects like trees or buildings
- Ensure targets have clear details for proper focus
- Avoid moving objects requiring tracking eye movements
Break Activities
- Stand and stretch during longer 5-minute hourly breaks
- Perform gentle neck rotations to relieve muscle tension
- Hydrate with water to support tear production naturally
Make this automatic by stacking your habits. Pair your breaks with checking emails or phone notifications. I tell the patients to connect it to a routine activity. Then, it becomes automatic. Your eyes remain comfortable throughout the day without requiring any conscious effort on your part.
Steer clear of basic errors, such as inconsistent timings. Incorporating breaks into tasks that require attention would undermine the task as a whole, and target an appropriate distance. Windows can be better targets than walls that are closer. When I revisit the client the following week, I usually make corrections. Small changes can lead to significant differences over time.
Read the full article: Prevent Eye Strain: Essential Relief Strategies
