What is the 20-20-20 rule?
Every twenty minutes, look at something about twenty feet away for twenty seconds. This allows your eye muscles to release from the fixed position they maintain during screen work.
The rule comes from the English rule of thumb of twenty feet. It's not about the precise distance but about looking far enough away for your eye to relax.
Why does it work?
Because focusing at a short distance requires active muscle tension. If you hold that position for an hour, it gets fatigued, just like any other muscle you don't move.
The second advantage is that you look away from your screen and therefore blink more often. That is precisely the other main cause of dry eyes, explained in tired eyes from screen work.
What other measures work?
Five adjustments that together do more than any tool. None of them cost money.
| Measure | For |
|---|---|
| 20-20-20 | Eye muscles and blink frequency |
| Screen at eye level | Neck and shoulders |
| Ambient light balanced with screen | Contrast and headaches |
| Arm's length distance to your screen | Focusing tension |
| Alternate screen work | Mental load |
The last one is not optional. The Working Conditions Decree stipulates that screen work must be alternated with other work or a break at set times, see computer glasses reimbursement.
How do you stick to it?
Link it to something you already do instead of a timer. A break after each completed task or every phone call works better than an alarm clock you click away.
Most people don't consistently hit twenty minutes, and that's perfectly fine. Consciously looking away four times a day is infinitely better than a perfect rule you abandon after two days.
When is something more serious going on?
If complaints persist despite breaks and a good workplace. Then an uncorrected prescription is the most likely cause, and that can only be resolved with an eye exam.
If everything else is in order and looking only becomes uncomfortable late in the day, our FOCUS with clear lenses can reduce visual strain. As a supplement, not a replacement for the five points above.
This article is intended as an explanation, not as medical advice. For persistent complaints, an optician or general practitioner is the appropriate contact.
