Prevent Eye Strain with the 20-20-20 Rule

Spending long periods looking at computer, phone, or tablet screens can strain the eyes. Using the 20-20-20 rule can help to prevent this problem.

The rule says that for every 20 minutes spent looking at a screen, a person should look at something 20 feet away for 20 seconds.

Following the rule is a great way to remember to take frequent breaks. This should reduce eye strain caused by looking at digital screens for too long.

In this article, we describe how to use the 20-20-20 rule effectively. We also discuss the research behind the rule and other tips for preventing eye strain.

How to use the 20-20-20 rule

The 20-20-20 rule was designed by Californian optometrist Jeffrey Anshel as an easy reminder to take breaks and prevent eye strain, according to the Optometry Times.

When following the rule, a person takes a 20-second break from looking at a screen every 20 minutes. During the break, the person focuses on an object 20 feet away, which relaxes the eye muscles.

Using CareUEyes makes it easy for you to follow the rules of 20-20-20

1. Turn on the Pomodoro Technique mode
2. Set the rest interval to 20 minutes
3. Set the short break time to 20 seconds (adjust the unit to seconds)
4. Set the long break time to 5 minutes
5. Set the long break cycles to 3 pomodoros (20*3=60 minutes)

pomodoro 202020




Or use simple timer mode

1. Turn off the Pomodoro Technique mode
2. Set the rest interval to 20 minutes
3. Set the rest time to 20 seconds (adjust the unit to seconds)

pomodoro 202020

More eye protection solutions for CareUEyes

In addition to the 20-20-20 rule, there are more ways to protect our eyes, such as blue light filtering:

    • Blue light filter.

      Blue light is a high-energy short wave. Continuous exposure to blue light can cause eye fatigue, dryness, pain, and aggravate myopia. Blue light can directly reach the retina of the eye through the passage to the cornea and lens. Long-term exposure to excessive blue light can cause irreversible retinal damage, such as age-related macular degeneration.

      Turning on the blue light filter feature can reduce the damage of blue light to the eyes.

      screen dimmer for night

      Other tips for preventing eye strain

      Like the 20-20-20 rule, the following methods can help to reduce or prevent eye strain:

      • Change computer settings. Making text twice as large as usual can reduce eye strain. Reading black text against a white background is easiest on the eyes.
      • Reduce screen glare. Protective anti-glare screens can be applied to computers and eyeglasses, to prevent eye problems. Also, flat screens tend to have less glare than curved ones.
      • Adjust the screen’s contrast. Change settings so that the screen is bright enough to read the text without straining. The right contrast may change, depending on the presence of sunlight.
      • Get regular eye checkups. Poor eyesight is a major cause of strain. Regularly attending checkups will ensure that a person has an updated prescription when needed.

      The strategies listed above require little time or financial commitment, but they can reduce eye strain related to using tablets, phones, and computers.