The 20-20-20 Rule for Eye Strain

If your eyes feel tired, dry, or strained by the end of the day, you need the 20-20-20 rule.

How It Works

Every 20 minutes, look at something 20 feet away for 20 seconds.

That's it. Ophthalmologists recommend it. It works. Here's why:

When you stare at a screen, your blink rate drops by 66%. Your eye muscles lock into a fixed focal distance. Over hours, this causes digital eye strain — headaches, blurred vision, dry eyes, and neck pain.

The 20-20-20 rule forces your eyes to refocus and blink, resetting the strain cycle.

Pro Tips

• Set a recurring 20-minute timer
• Look out a window if you can
• Blink deliberately 5-6 times when you look away
• Combine it with a quick stretch

Your eyes do a lot for you. Give them a break.