The 20-20-20 Rule
a micro-break for screen-tired eyes
Hours of close screen work tire your eyes and quietly narrow your attention. The 20-20-20 rule is a tiny habit to counter both: every 20 minutes, look at something about 20 feet away for around 20 seconds.
How to do it
- Set a gentle cue. Use a timer or tie it to natural breaks every 20 minutes.
- Look into the distance. Find something roughly 20 feet (6 metres) away — a window view is ideal.
- Hold for ~20 seconds. Let your eyes relax and unfocus from the screen.
- Return refreshed. Blink a few times and get back to it.
Why it works
Staring at a fixed, close distance keeps your eye muscles contracted and contributes to digital eye-strain. Looking far away lets those muscles relax, and the brief pause doubles as a mental reset — a small gap that keeps attention from fraying.
Who popularised it
The 20-20-20 rule is widely recommended by optometrists and organisations like the American Academy of Ophthalmology as a simple guard against digital eye-strain.
When to use it
- During long stretches at a screen.
- When your eyes feel dry, tired or strained.
- As a built-in rhythm of micro-breaks.
Related
Curious about the supplement side? Read nootropics for focus, browse all our focus & attention guides, or put this into practice in the Squiggle app.
This guide is general education, not medical advice. For anything specific to your health, talk to a qualified healthcare professional.