Eye Gymnastics

Relaxation and eye care

20-20-20 break

A 20-second countdown: look at something at least 6 metres away to give your focus a rest.

  • 20 seconds
  • Easy

Sit about an arm’s length from the screen. Keep your head still and use only your eyes.

The 20-20-20 rule is one of the simplest and most widely recommended habits for screen users: every 20 minutes, look at something at least 20 feet (about 6 metres) away for at least 20 seconds. This exercise provides the 20-second part. Press start, look away from the screen at a distant object – a building outside the window, a tree, the far wall of a large room – and let the countdown tell you when 20 seconds are up.

When you look at a screen, your focusing muscle works continuously to keep the near image sharp, and you tend to blink less. Looking far away lets that muscle relax and gives you a natural pause. Professional bodies such as the American Academy of Ophthalmology and the American Optometric Association recommend regular breaks like this to reduce symptoms of digital eye strain, such as tired eyes, blurred vision and headaches. The breaks do not damage or improve eyesight in the long term; their value is comfort.

The hardest part is remembering to take the break. Use our break timer to get a reminder every 20 minutes, and read the 20-20-20 rule explained for the background. For children, regular breaks and time outdoors are both worth encouraging.

How to do it

  1. Find an object at least 6 metres away, ideally through a window.
  2. Press start to begin the 20-second countdown.
  3. Look at the distant object and let your eyes relax.
  4. Blink naturally and breathe calmly while you look.
  5. When the countdown ends, return to your screen.
  6. Repeat every 20 minutes of screen work.

What it helps with

  • Relaxes the focusing muscle after near work
  • Interrupts long periods of reduced blinking
  • Can reduce tired eyes and screen-related discomfort
  • Takes only 20 seconds and needs no equipment

Tips

  • A view outdoors is better than a wall – look as far as you can.
  • Set reminders with the break timer so you do not forget.
  • Stand up and stretch during longer breaks every hour or two.

Caution: If your eyes stay blurry, painful or red after breaks, or you have frequent headaches, have an eye examination. The 20-20-20 rule eases symptoms but does not treat underlying eye problems.

Frequently asked questions

Why 20 feet?

Around 6 metres is far enough for the eye's focusing system to be almost completely relaxed. Further away is fine too.

What if I have no window?

Look at the furthest point available, such as the end of a corridor or across a large room.

Does the 20-20-20 rule prevent myopia?

It is mainly a comfort measure. For children, time outdoors has the best evidence for reducing the risk of developing myopia.

Is 20 seconds really enough?

It is a practical minimum. Longer breaks away from the screen every couple of hours are also recommended.