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Illustration of an eye and the text 20-20-20 on an orange background, screen eye strain topic
Health

Tired Eyes from Screens All Day: The 20-20-20 Rule and a Few Small Fixes

Người Đưa Tin

The 20-20-20 rule is the easiest way to give your eyes a break when you stare at screens all day. By the end of the workday your eyes feel dry and gritty, and distant things stay blurry for a moment. Some people get headaches too. This is very common among people who look at screens for hours, and is often called digital eye strain.

One reason is that when you focus on a screen, you blink less than usual, so your eyes dry out. Another is that your eyes keep focusing up close without a break.

The 20-20-20 rule

Every 20 minutes, look at something about 20 feet (roughly 6 meters) away for 20 seconds. Eye doctors recommend this often. Looking out a window, down a corridor or at the farthest wall in the room all work.

Every 20 minutes can sound like a lot. If it is hard to remember, doing it each time you get up to move every 30 to 60 minutes is still better than nothing.

20-20-20 rule – Diagram of four ways to reduce eye strain from screens
The 20-20-20 rule and three changes at your desk.

Adjust your workspace

  • Distance: keep the monitor about an arm’s length away, with the top of the screen at or slightly below eye level.
  • Brightness: match the screen brightness to the room. A screen at full brightness in a dark room tires your eyes quickly.
  • Glare: avoid a window directly behind you or behind the screen. Light hitting the screen causes glare.
  • Text size: if you have to squint to read, make the text bigger. Nobody is grading you on small fonts.

Every so often, blink slowly a few times on purpose. Air-conditioned rooms are dry, so do not let the airflow blow straight at your face. If your eyes are often dry, ask a pharmacist or doctor about suitable artificial tears. Do not use eye drops with decongestants or antibiotics on your own.

When to get your eyes checked

If your vision is still blurry after rest, you see double, there is a lot of pain, or you have not had your eyes tested in a long time, get an eye exam. Sometimes your prescription has simply changed. This post covers general habits and does not replace an eye exam.

Try the 20-20-20 rule for one week and notice how your eyes feel. Learn more about computer vision syndrome, or read our tips on sitting all day at your desk.