Screen ergonomics
The 20-20-20 Rule: Give Your Eyes a Break
Learn how the 20-20-20 rule gives your eyes a rest from close-up screen work, with practical tips for looking into the distance and remembering regular breaks.
What the three twenties mean
The American Optometric Association describes the 20-20-20 rule this way: after 20 minutes of screen use, spend 20 seconds looking at something about 20 feet away. That distance is approximately 6 meters. See the AOA guidance on the 20-20-20 rule.
These short pauses give your eyes a rest from close-up work and a chance to refocus before you return to the screen.
- Every 20 minutes
- About 20 feet (6 meters)
- For 20 seconds
Every 20 minutes, look at something about 20 feet away for 20 seconds.
Why looking into the distance helps
Reading or working on a screen keeps your eyes focused at a short distance. Looking farther away changes that focusing demand and gives the muscles that help your eyes focus a chance to relax. The AOA recommends distance breaks as a way to rest the eyes during screen use. Read the AOA tips for screen breaks.
Look at something in the distance
Pick a distant object that is easy to see from your usual position. It might be a building through a window or something at the far end of an open office. Choose a spot away from bright lights so you know where to look when a reminder appears.
If your room is small, a view through a window or an open doorway may give you something farther away to look at. Let your gaze rest there comfortably for about twenty seconds before returning to your screen.
Put your phone aside during the break. Reading a message or checking another display keeps your attention on a nearby screen.
Let BlinkEasy remind you to take a screen break
It is easy to lose track of time while reading, writing, or working through a spreadsheet. BlinkEasy can remind you to take regular screen breaks. Use each screen-break reminder to look away from the display and rest your eyes on something in the distance for twenty seconds.
If a reminder appears while you are writing, finish the sentence or note what you want to do next before taking a break. That makes it easier to pick up where you left off.
Leave room for longer breaks
Short distance breaks fit between tasks, while longer breaks give you time to step away from the screen. The AOA also recommends resting your eyes for fifteen minutes after two hours of continuous computer use. See the AOA guidance on screen breaks.
Use a longer break to walk around, get something to eat, or do a task away from screens and close-up reading.