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lifestyle · for digital eye strain

20-20-20 Rule + Screen Hygiene

Reviewed by the Nimbera editorial team · Last updated May 2026

Agarwal, Goel & Sharma (2013, J Clin Diagn Res, PMID 23543722) studied 150 computer operators and found that taking frequent breaks, maintaining correct screen distance, and adjusting brightness were among the factors most significantly associated with reduced ocular complaints. The American Optometric Association formally recommends the 20-20-20 rule as a first-line behavioural intervention for computer vision syndrome.Free.

How to use

Every 20 minutes, look at something 20 feet (6 metres) away for at least 20 seconds. Additionally: take a 15-minute full rest every 2 hours; keep your screen 16-30 inches from your eyes; position the top of the monitor at or slightly below eye level; reduce overhead glare; and blink consciously and fully every few seconds to refresh the tear film.

How it works

Sustained near-focus causes tonic contraction of the ciliary muscle and reduced blink rate (from a normal 15-20 blinks/minute to as few as 5). Periodic distance-gazing allows the ciliary muscle to relax, while conscious blinking redistributes the tear film across the cornea, reducing dryness and irritation.

Where to buy

No purchase needed. Free timer apps (e.g., Time Out for macOS, Workrave for Windows) can automate break reminders.

Typical cost: Free.

Safety notes

Screen breaks alone may not resolve symptoms if there is an underlying refractive error or dry eye disease. If breaks do not help within 2-4 weeks, see an optometrist. Blue-light-blocking glasses are widely marketed but current evidence does not show they reduce eye strain beyond placebo.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Agarwal S, Goel D & Sharma A, Evaluation of the Factors which Contribute to the Ocular Complaints in Computer Users, J Clin Diagn Res, 2013

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.