Eye Exercise Timer

What is the 20-20-20 rule?

The 20-20-20 rule is a simple guideline to reduce eye strain from prolonged screen use. Every 20 minutes, take a 20-second break and look at something 20 feet (about 6 meters) away.

This rule was developed by California optometrist Jeffrey Anshel to help prevent Computer Vision Syndrome (CVS), also known as digital eye strain.

Why is it important?

When we stare at screens, we tend to blink less frequently (about 66% less than normal), which can lead to dry, irritated eyes. The constant focus on nearby objects also causes eye muscle fatigue.

Symptoms of digital eye strain

• Dry or watery eyes
• Blurred vision
• Headaches
• Neck and shoulder pain
• Difficulty concentrating
• Increased sensitivity to light

Eye exercises during break

• Look at a distant object (20+ feet away) for 20 seconds
• Blink slowly and deliberately 15-20 times
• Roll your eyes in circles (clockwise then counter-clockwise)
• Close your eyes and relax for a moment
• Focus on near and far objects alternately
• Gently massage your temples and around eyes

Additional tips for eye health

• Position your screen at arm's length (20-26 inches)
• Adjust screen brightness to match surroundings
• Use blue light filtering glasses or software
• Keep your screen clean to reduce glare
• Ensure proper room lighting
• Stay hydrated throughout the day
• Consider using artificial tears if eyes feel dry

Benefits of regular eye breaks

• Reduced eye strain and fatigue
• Fewer headaches
• Better focus and productivity
• Improved eye moisture
• Reduced risk of developing myopia
• Better overall eye health