What the 20-20-20 rule says
Every 20 minutes, look at something about 20 feet away for 20 seconds. Twenty feet is roughly six metres, so a view down a hallway or out a window will do. The habit is widely suggested as a simple way to give your eyes a break during long stretches at a screen. It is a rule of thumb rather than a treatment, and it is not a replacement for advice from an eye-care professional.
How to use this page
- Start the 20-minute countdown when you sit down to work.
- When it ends, stand or sit back and look at something far away: a tree outside, the far wall, the end of the street.
- Press the 20-second button and keep looking away until it finishes. Blink a few times.
- Reset the 20-minute countdown and return to your work.
Short breaks work best when they become automatic, so keep the page open in a corner of your screen or on a second device where you will notice the sound.
Habits that often go with it
- Blink regularly. People tend to blink less while concentrating on a screen.
- Position the screen at a comfortable distance. An arm's length is a common suggestion.
- Match screen brightness to the room instead of working with a glaring display in a dark space.
- Reduce glare from windows and lamps where you can.
- Take a longer break now and then. Standing up, stretching and getting a drink of water all count.
If your eyes feel uncomfortable even with regular breaks, or you notice changes in your vision, see an eye-care professional.
Making it a habit
Habits stick when they are tied to something you already do. Some people look away whenever they finish an email, reach the end of a page or take a sip of water. Others leave the timer running on a second monitor or a tablet beside the keyboard, where the sound is hard to miss. If screen discomfort keeps coming back, mention it at your next eye exam so that an optometrist can advise you.
Combine it with focus blocks
The rhythm fits nicely with focused work. If you already work in timed sessions, a 25-minute Pomodoro block is close to a 20-minute eye break cycle, and the study timer builds short pauses into longer sessions. Many people simply glance away during each Pomodoro break and again at the halfway point.
Handy single-length timers
If you only need one of the two countdowns, the 20-minute timer and the 20-second timer are single-purpose pages. For any other combination, use the countdown timer.
Questions
What is the 20-20-20 rule?
The 20-20-20 rule suggests that every 20 minutes you look at something about 20 feet away for 20 seconds. It is widely recommended as a simple habit to give your eyes a rest during long screen sessions, though it is a general guideline and not a medical treatment.
How far is 20 feet?
Twenty feet is about 6 metres, roughly the length of a hallway or the distance to a window across a room. The exact distance is less important than shifting your focus away from your screen to something far away.
Does the 20-20-20 rule really prevent eye strain?
Eye-care professionals commonly suggest it as an easy habit for the eye strain that can come with long screen use. It is not a cure, and other factors such as lighting, screen position and blinking also matter. See an eye-care professional if discomfort continues.
Do I have to look at something exactly 20 feet away?
No. The numbers are an easy way to remember the habit. The idea is to look at something in the distance, rather than your screen, long enough for your eyes to relax. A window view works well.