Prolonged work in front of computer screens and handheld devices often leaves the eyes strained, leading to fatigue, blurred vision, headaches, a gritty sensation, and a sense of something in the eye. To ease these symptoms, many eye care professionals advocate a simple habit known as the 20-20-20 rule: every 20 minutes, take at least 20 seconds to look away and focus on something about six meters away, roughly 20 feet for those using American measurements. In North America, clinics emphasize weaving these micro-breaks into daily routines, with an eye care clinician noting that safe visual rest should occur at regular 20-minute intervals throughout the workday.
When people stare at screens up close, the eye muscles stay tense until they switch to distant focus. This constant near work can sustain tension in the muscle that controls accommodation, making blinking less frequent and the tear film less evenly spread. The 20-20-20 practice gives the ciliary muscle a break by inviting distant focus, which relaxes it and eases strain. An alternative is to close the eyes for 20 seconds every 20 minutes. Either option helps reduce fatigue, relieves tension, and lessens the sensation of dryness as long as it is paired with other good habits, not treated as a cure on its own.
To help people remember to pause during long workdays, many set alarms or use smartphone apps that prompt a break. These reminders encourage blinking, adjust brightness, and nudge the user to refocus. Practical options include ProtectVision and EyeCare, which support eye health by signaling when it is time to rest. In addition to breaks, it helps to optimize the workspace: position the screen slightly below eye level, ensure even lighting to minimize glare, and maintain a comfortable distance from the display. Small tweaks like these can complement the 20-20-20 rule and contribute to ongoing comfort during extended screen use.
The rule by itself does not solve every eye issue. It is a reminder that rest and work should be alternated, and it should be part of a broader approach. If persistent vision concerns appear, a consultation with an eye care professional is advised to determine whether glasses or contact lenses are needed. If dry eye is diagnosed, prescribed therapies may be recommended and should be followed. Relief from eye strain typically comes from combining regular breaks with good eye hygiene and appropriate medical care when necessary, rather than expecting a single practice to address all problems.
There is a common myth that massaging the eyes can spur weight loss. This notion has no basis in scientific evidence and should not be considered a treatment for body weight or eye health.