Follow the 20-20-20 rule
Every 20 minutes at a screen, look at something 20 feet away for 20 seconds.
- How often
- Daily
- Time
- 20 seconds, every 20 minutes
- Recommended for
- 14 factors
How to do it
- Every 20 minutes, look at something about 20 feet away for at least 20 seconds. Set a timer until it becomes a habit.
- Blink fully and often. People blink far less while looking at screens.
- Sit about an arm's length (20 to 28 inches) from your monitor, with the screen slightly below eye level.
- Cut glare by moving the screen away from windows and overhead lights, or use a matte filter.
- Use artificial tears if your eyes feel dry.
Why it helps
Focusing up close for long stretches tires the eye muscles, and reduced blinking dries the eye surface. That causes digital eye strain, with blurry vision, dryness, aching and stinging. Screens don't permanently damage your eyes, but regular breaks ease the strain.
Be careful
If strain continues despite breaks, get an eye exam. Uncorrected vision or the wrong glasses for screen distance can be the cause.
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