The 20-20-20 rule: a simple way to rest tired eyes from screens
Every 20 minutes of screen time, look at something about 20 feet (6 metres) away for at least 20 seconds. That's the whole rule. It's free, it needs no equipment, and eye-care organisations such as the American Academy of Ophthalmology suggest it for the tired, strained feeling that comes from long stretches of close-up screen work.
Why screens tire your eyes
When you look at something close — a phone, a laptop — the focusing muscles inside your eyes keep working the whole time. People also blink much less while concentrating on a screen, so the surface of the eye dries out. The result is often called digital eye strain: tired or sore eyes, dryness, vision that blurs now and then, or a headache by the end of the day.
Looking far away lets those focusing muscles relax, and a pause is a natural moment to blink properly.
How to do it — no app needed
- Pick a reminder you'll notice: a repeating timer, your watch, or the end of each task.
- Look away from the screen at something about 20 feet away — out of a window, down a hallway, across the room.
- Keep your gaze there for about 20 seconds, blinking slowly and fully.
- Go back to what you were doing, and repeat roughly every 20 minutes of screen time.
A few more habits that help
- Keep the screen about an arm's length away, slightly below eye level.
- Match screen brightness to the room, and cut glare from windows and lamps.
- Make the text bigger instead of leaning in.
- Blink on purpose — a few slow, full blinks every so often.
Common questions
Does the 20-20-20 rule improve eyesight?
No. It's a comfort habit, not a treatment: it can ease the tired, strained feeling from screens, but it doesn't change your prescription or correct your vision. If you have blurred vision that doesn't go away, eye pain, or frequent headaches, see an optometrist or ophthalmologist.
What if nothing is 20 feet away?
Any distant point works — the far wall of a big room, or the view out of a window. The idea is to look as far away as you comfortably can, not to measure the distance.
Do I have to do it exactly every 20 minutes?
No. The numbers are easy to remember, not a strict prescription. A regular break you actually take beats a perfect schedule you ignore — many people simply look away at natural pauses in their work.
Is the 20-20-20 rule the same as eye exercises?
Not quite. The rule is about relaxing your focus by looking far away. Guided eye-movement exercises — slowly tracing left and right, up and down, and circles — are a different, gentle way to take an eyes-off-work break. Neither is a medical treatment.
If you'd like help building the habit
You don't need an app for any of this. If a nudge helps, Eye Fitness is a free iPhone app with optional 20-20-20 reminders and short, voice-guided eye-relaxation breaks led by Iri, an animated companion. It runs entirely on your phone, with no account and no ads.
This page is general wellness information, not medical advice.