The 20-20-20 Rule to Reduce Eye Strain

If your eyes feel tired after a long day at the computer, you are not alone. The 20-20-20 rule is a quick habit that reduces strain and keeps your focus sharp.

The Rule

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

Why It Works

Screen focus keeps your eye muscles locked in one position. Shifting to a far distance relaxes those muscles and reduces fatigue.

Make It Easy

• Set a recurring reminder
• Tie it to a routine (after each email batch)
• Combine with a blink reset (10 slow blinks)

Bonus Tips

• Lower screen brightness at night
• Increase text size to reduce squinting
• Use artificial tears if your eyes feel dry

Quick Tip

Put a small note on your monitor that says “20-20-20” until it becomes automatic.

Common Questions

Q: What if 20 feet is too far?
A: Any far distance works. The goal is to change focus away from the screen.

Q: I forget to do it. What helps?
A: Tie it to a routine like finishing an email batch or use a timer.

Extra Eye Care

• Increase text size at night
• Keep a small bottle of artificial tears if needed
• Blink slowly for 10 seconds every hour