What is the 20-20-20 rule and how does it prevent eye strain?

Digital eye strain affects up to 90% of people who spend significant time looking at screens, causing symptoms like dry eyes, headaches, blurred vision, and neck pain. The 20-20-20 rule is an ophthalmologist-recommended practice: every 20 minutes, look at something 20 feet away for at least 20 seconds.

This simple habit relaxes the ciliary muscle inside your eye, which contracts to focus on nearby objects and becomes fatigued during prolonged screen use. The distant focus also encourages natural blinking, which decreases by up to 66% when staring at screens, leading to dry eyes.

Set a recurring timer or use apps that remind you to take these micro-breaks. Your eyes, head, and neck will thank you, and these brief pauses often improve sustained focus.