The 20-20-20 rule and digital eye strain: what helps

The 20-20-20 rule means every 20 minutes of screen use, you look at something 20 feet (about 6 metres) away for 20 seconds. The American Optometric Association recommends it to reduce digital eye strain. It is the most widely used of the simple eye exercises for screen comfort.

Digital eye strain, also called computer vision syndrome, is a group of symptoms linked to long periods of screen use. The American Optometric Association lists:

• Eyestrain
• Headaches
• Blurred vision
• Dry eyes
• Neck and shoulder pain

The AOA notes that people who spend two or more continuous hours at a screen each day are at the greatest risk.

In a 2022 study of 29 computer users, reminders to take 20-20-20 breaks reduced digital eye strain and dry eye symptoms. The benefit had gone a week after people stopped taking breaks. The rule helps comfort while you keep doing it. It does not change your eyesight or your prescription.

• Keep the screen about 20 to 28 inches (50 to 70 cm) from your eyes.
• Place the centre of the screen about 15 to 20 degrees below eye level.
• Reduce glare from windows and overhead lights.
• Blink often, and have your eyes examined if symptoms continue.

If screen use seems to affect your symptoms, write down how long you were at a screen and when symptoms started. Ocufuse lets you log screen time next to your eye photos, so your clinician can see the pattern. It does not reduce eye strain itself.

Part of our guide to eye exercises. Also see eye exercise myths.