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- Overview
- How to use the 20-20-20 rule
- What evidence supports the 20-20-20 rule?
- Symptoms of eye strain
- Tips for preventing eye strain
- Outlook
Using the 20-20-20 rule can help prevent eye strain when looking at screens. For every 20 minutes a person looks at a screen, they should look at something 20 feet away for 20 seconds.
Following the rule is a great way to remember to take frequent breaks. This may reduce eye strain caused by looking at digital screens for too long.
The 20-20-20 rule involves taking a 20-second break from looking at a screen every 20 minutes. During the break, a person focuses on an object that is at least 20 feet away, which relaxes the eye muscles.
The following methods can help put this rule into practice:
•Set an alarm for every 20 minutes while working, as a reminder to take a break.
•Judging a distance of 20 feet can be difficult. But looking at an object more than 20 feet away works just as well. When in doubt, aim for a longer distance rather than a shorter one.
•Look out a window during the 20-second breaks, if there is one nearby. It may be easier to find a distant object outdoors.
•Download an app developed to help people follow the 20-20-20 rule. According to the National Keratoconus Foundation, options include EyePro and Awareness.
Little scientific research has tested the effectiveness of the 20-20-20 rule, but both the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) recommend it as a way to reduce eye strain.
Results of a 2013 study involving 795 university students suggested that those who periodically refocused on distant objects while using the computer had fewer symptoms of computer vision syndrome, which include eye strain, watering or dry eyes, and blurred vision.
In a small 2020 study, a group of patients at a university eye clinic were advised to follow 20-20-20 instructions. Twenty days later, self-reports showed no change in computer eye strain symptoms. But results of a clinical test, “tear break-up time,” indicated a significant reduction in dry eye.
Some studies indicate that taking short breaks allows the eye’s focusing muscles to relax. This may relieve eye strain.
Several symptoms can indicate eye strain, including:
•eye watering
•tired or achy eyes
•blurred vision
•double vision
•dry eyes
Like the 20-20-20 rule, the following methods can help to reduce or prevent eye strain:
•Use eye drops: A person blinks less than usual when using digital screens, and this can dry out the eyes. Artificial tears can be purchased at most pharmacies, as well as online. Contact lens users should check whether the product is suitable for use while wearing lenses. People with certain eye conditions may need to use preservative-free eye drops.
•Choose glasses over contacts: Consider wearing glasses instead of contact lenses during lengthy periods of computer work. Contact lenses can make dry eyes worse.
•Use a humidifier: Increasing humidity in a room that is too dry can improve dry eye symptoms. This can be done using a humidifier.
•Reduce screen glare: Protective anti-glare screens can be applied to computers, phones, tablets, and eyeglasses, to prevent eye problems. Also, flat screens tend to have less glare than curved ones.
•Check the screen’s location: The AAO recommends that a computer screen should be 25 inches (64 cm) from the eyes, about the length of a person’s arm. It is best to place the screen so that a person’s gaze looks slightly downwards.
The 20-20-20 rule is a popular way to reduce eye strain caused by looking at digital screens for long periods.
In some cases eye strain can persist after a person has tried using the 20-20-20 rule and other methods of prevention. Anyone in this situation should see a doctor, who can check for underlying conditions such as uncorrected vision problems.
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Every AM Series safe comes standard with AMSEC’s ESL5 Electronic Lock with illuminated keypad, protected by drill-resistant hard plate. Adjustable ball bearing hinges. High-strength unitized 12 ga. solid steel body.
