20-20-20 Rule for Eye Strain
In today’s world, it’s almost impossible for most people around the world to go without looking at digital screens even for a day or even a few hours. Those can be anything from mobile, tablets to TVs and computers. This can lead to eye problems mainly strained or fatigued eyes. One of the prevention steps that can be taken in order to protect tired eyes from strain is the 20-20-20 rule.
3/21/20262 min read
In today’s world, it’s almost impossible for most people around the world to go without looking at digital screens even for a day or even a few hours. Those can be anything from mobile, tablets to TVs and computers. This can lead to eye problems mainly strained or fatigued eyes. One of the prevention steps that can be taken in order to protect tired eyes from strain is the 20-20-20 rule.
Concept
It is a simple guideline to be followed in a fixed time pattern. The concept is to look around 20 feet away for 20 seconds after looking at the digital screen continuously for 20 minutes. Since, it’s not possible to measure exactly 20 feet distance from bare eyes in daily life, to focus at distant object like trees, buildings, or objects outside the window is always fine. And also, anything far away from the normal digital screen is okay in case when distant vision is not possible inside closed room setup.
How It Helps
· It helps in resting the tired ciliary muscles of the eyes which helps in focusing.
· It allows for lubricating dry eyes due to blinking.
What It Protects From
· Possible eye refractory errors
· Blurred vision
· Headaches
· Dryness
Reminding yourself via an alarm or timer to follow this rule is always helpful. Also, various applications are developed which can remind via smartphones these days.
FAQs
Does the 20/20/20 rule improve eyesight?
→ The 20/20/20 rule is for allowing eye to rest from the digital strain or dry eye. It just helps ciliary muscles to relax and is not for treatment of existing eye diseases.
What is the 20/20/20 exercise for your eyes?
→ The 20/20/20 exercise refers to looking 20 feet far for 20 seconds after 20 minutes of screen viewing.
Can you close your eyes for the 20/20/20 rule?
→ The main idea of 20/20.20 rule is giving your eyes from constant monitor viewing, the technique helps eyes to blink in normal and standard rate. However, it is not sensible to close your eyes completely.
What is the 20-20-20 rule for resting your eyes?
→ For all the individuals who spend hours viewing screens, like IT personnel, 20-20-20 rule is viewing 20 feet away for 20 seconds after each 20 minutes of screen viewing.
Can I restore my eyesight naturally?
→ Techniques like 20/20/20 are just for helping eyes relax. However, if you are already suffering from eye conditions, it’s best to go for health care solutions as this sensitive organ might have to bear complications leading to permanent damage if treatment is delayed.
References
Johnson, S., & Rosenfield, M. (2023). 20-20-20 Rule: Are these numbers justified? Optometry and Vision Science, 100(1), 52–56. https://doi.org/10.1097/OPX.0000000000001971
Wilda, R. D., Permatasari, H., & Rachmawati, U. (2024). The effectiveness of the 20-20-20 rule in managing computer vision syndrome among workers: A systematic review. Indonesian Journal of Global Health Research, 7(3). https://doi.org/10.37287/ijghr.v7i3.5964