Eyes On The Prize: Protect Your Vision With the 20/20/20 Rule

What is the 20-20-20 Rule?

The 20-20-20 rule is a simple, science-backed strategy to reduce digital eye strain (also called computer vision syndrome), which is common among people who spend long hours staring at screens. Here’s the breakdown:

Every 20 minutes, look at something 20 feet away for 20 seconds.

Why it works:

1. Reduces Eye Muscle Fatigue

   When you stare at a screen, your eye muscles are constantly engaged at a close focal length. Shifting your focus to a distant object helps relax the ciliary muscles in your eyes, preventing fatigue.

   
   

2. Prevents Dry Eyes

   Screen time reduces blinking rate (people blink 66% less), which can dry out the eyes. Taking breaks encourages more natural blinking and keeps your eyes lubricated.

   
   

3. Improves Focus and Visual Acuity

   Just like any muscle, your eyes benefit from a change in activity. Looking far away can reduce the strain that affects focus, reducing blurry vision or difficulty refocusing.

   
   

4. Lowers Risk of Long-Term Strain

   Prolonged near work has been associated with an increased risk of myopia (nearsightedness). Giving your eyes distance breaks may help limit progression over time.

   
   

5. Reduces Headaches and Neck Strain

   Many headaches related to screen time stem from strained eyes. Reducing this load can improve overall posture and comfort at work.

Bonus Tip:

Pair it with a movement break.

Stand, stretch, walk a few steps.

You’ll reset both your visual system and your nervous system—a small action with a big return in energy, focus, and long-term health.

Team A1

Hope this helps