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The 20-20-20 Rule

The simplest thing you can do for your eyes. And you're probably not doing it.

The Rule

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

That's it. This evidence-based technique is recommended by optometrists worldwide to prevent digital eye strain. The problem isn't understanding it — it's remembering to do it.

20 feet is about 6 meters — roughly the distance across a typical room. If you can't find something that far away, look out a window at something distant. The key is giving your eyes a different focal distance.

Why It Works

When you look at a screen, three things happen to your eyes:

Ciliary muscle contracts — The muscle that focuses your lens stays constantly flexed for near vision
Blink rate drops — You blink 66% less, causing dry eyes
Fixed gaze — Your eye muscles hold a static position

Looking at something 20 feet away forces your ciliary muscle to relax, resets your blink rate, and gives your eye muscles different work to do.

What to Look At

Out a window — Trees, buildings, sky, clouds
Across the room — A wall, a plant, a picture
Down a hallway — The far end works perfectly
Outside — Step outside and look at the horizon

It doesn't matter what you look at. What matters is the distance — far enough that your eyes fully relax from near focus.

Making It a Habit

The 20-20-20 rule only works if you actually do it. Here's how:

Use a reminder — Set a timer or use a break reminder app
Link it to another habit — Every time you finish a task, look away
Put something 20 feet away — A plant, photo, or object you like looking at
Position your desk — Face a window or long view if possible

Enhanced Version

To maximize the benefit, add these during your 20 seconds:

Blink fully and slowly 10 times
Close your eyes for the last 5 seconds
Move your eyes around the distant scene
Take a deep breath