The 20-20-20 Rule: A Simple Technique to Prevent Eye Strain

If you spend hours looking at screens each day, you’re likely familiar with digital eye strain. Dry eyes, headaches, blurry vision, and even neck discomfort are common symptoms experienced by developers, designers, writers, and anyone whose work involves long periods of screen time.

Fortunately, there’s a simple, research-backed technique that can dramatically reduce these symptoms: the 20-20-20 rule.

What Is the 20-20-20 Rule?

The rule is incredibly simple:

• Every 20 minutes
• Look at something 20 feet away (around 6 meters)
• For at least 20 seconds

This short shift in focus allows the muscles in your eyes—especially the ciliary muscles responsible for near-focus—to relax. Screens demand constant, close-range attention. Looking at a distant object breaks that tension.

Why It Works

When you work at a screen for long periods, several things happen physiologically:

1. Your blink rate decreases — causing dryness and irritation.
2. Your eye muscles remain in a contracted state — leading to fatigue and difficulty refocusing.
3. You hold a fixed posture — often contributing to neck tension and headaches.

The 20-20-20 rule addresses the first two issues directly:

• Looking at a distant point relaxes the eye muscles.
• The short pause reminds your body to blink naturally.

It’s one of the simplest high-impact habits you can implement for long-term eye comfort.

Scientific Evidence

Multiple studies support the effectiveness of timed visual breaks. Research published in the Nepalese Journal of Ophthalmology found that people who practiced the 20-20-20 rule experienced:

• Significant reduction in digital eye strain symptoms
• Fewer headaches throughout the day
• Improved comfort during extended computer use

Other ergonomic and ophthalmology groups worldwide recommend the technique as a core preventive habit for Computer Vision Syndrome.

How Restier Helps You Follow the Rule Consistently

The biggest challenge isn’t learning the 20-20-20 rule — it’s remembering to use it. When you’re deep in focus, 20 minutes can pass in an instant.

Restier makes the habit effortless by allowing you to set:

• 20‑minute work intervals
• 20–30 second micro-breaks
• Visual reminders that gently fade in without interrupting your workflow

And thanks to intelligent features:

• Idle detection — breaks don’t trigger when you’re away from your desk
• Subtle pre-break cues — so you can wrap up your current thought
• Quick controls — snooze or skip when necessary

These small design choices make the 20-20-20 habit easier to maintain consistently.

Tips for Getting the Most Out of the 20-20-20 Rule

1. Choose a clear distant focal point — a tree, building, or even a hallway.
2. Blink consciously during your 20-second break — this rehydrates and resets your eyes.
3. Improve your environment — reduce glare, balance lighting, and position your screen slightly below eye level.
4. Pair micro-breaks with posture resets — a simple shoulder roll or stretch amplifies relief.
5. Consider the 20-20-20-20 variation — blink 20 times during your break for added hydration.

Start Today

The 20-20-20 rule is free, fast, and proven to work — but only if you apply it consistently. Building small, repeatable habits is the key to long-term comfort and visual health.

Restier helps make that consistency effortless, so your eyes stay healthier while your focus stays sharp.