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Eye Strain Timer

20-20-20 rule · Protect your eyes from screen fatigue
20
minutes of screen time
20
feet away (≈ 6 meters)
20
seconds of looking
Screen time
20:00
Focus on your work
20
0
Breaks taken
0
Session min
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The 20-20-20 Rule for Eye Health

The 20-20-20 rule was developed by optometrist Dr. Jeff Anshel as a simple, evidence-informed protocol for reducing computer vision syndrome (CVS) — also called digital eye strain. It is very common among people who work at screens for long periods: a survey by Portello et al. (2012, Ophthalmic and Physiological Optics) found that computer-related eye symptoms were common among office workers.

Symptoms of digital eye strain include dry eyes, headaches, blurred vision, and neck and shoulder pain. One key mechanism is reduced blinking: blink rate drops substantially during focused screen work. Reduced blinking means reduced tear film refresh, leading to surface dryness and inflammation.

Looking 20 feet away lets the ciliary muscles, which contract to keep a nearby screen in focus, relax. Combined with conscious blinking during this time, the break gives your eyes a regular chance to recover.

Beyond the 20-20-20 Rule

While the 20-20-20 rule is the minimum standard, additional habits significantly reduce eye strain. Adjust your screen brightness to match ambient light — a screen that is brighter than your surroundings forces constant pupil adjustment. Position your screen 50–70cm from your eyes, with the top of the screen at or slightly below eye level, because a screen set too high keeps your eyes wider open, which speeds tear evaporation.

Blink consciously during your 20-second breaks: a few slow, complete blinks help spread the tear film. If you wear glasses, ensure your prescription is current; working through uncorrected vision forces the ciliary muscles to over-accommodate, dramatically accelerating fatigue.

Wellness focus → Focus breathing → Stress check →

Frequently Asked Questions

What counts as 20 feet (6 meters)?
A window view, the far end of a room, or any object clearly more than 6 meters away. The exact distance matters less than the optical principle: at 6 meters, your eyes are in near-parallel focus — essentially the same state as looking at infinity. A distant wall, a tree outside, or a building across the street all work perfectly.
Should I blink during the 20-second break?
Yes. A few slow, complete blinks during each break help spread the tear film, which can ease dryness. In a complete blink, the upper lid touches the lower lid.
Is the 20-20-20 rule enough for heavy computer users?
It is a good baseline, but heavy users benefit from more. Use artificial tears if your eyes feel dry, and take longer breaks away from all screens during the day. The Wellness Focus timer on this site builds these longer breaks into your workflow automatically. Blue-light glasses are not a fix: a 2023 Cochrane review (Singh et al.) found that blue-light filtering lenses probably make little or no difference to eye strain.