Archive · 6 Oct 2026
Use the 20-20-20 Rule to Ease Digital Eye Strain
Looking at a screen for a long time can make your eyes feel dry, tired or blurry.
People often blink less when they focus on screens, which can make their eyes dry.
A simple way to give your eyes a break is the 20-20-20 rule.
Every 20 minutes, look at something about 20 feet away for at least 20 seconds.
Blinking often and sitting at a comfortable distance from the screen may also help.
Children should have regular breaks from close-up activities and spend time outdoors in daylight.
Screen use does not automatically mean that eyes are being permanently harmed.
If blurry vision or other problems keep happening, see an eye specialist.
Digital eye strain can cause dryness, irritation, blurred vision, headaches, tired eyes and difficulty focusing.
The 20-20-20 rule advises looking about 20 feet away for at least 20 seconds after every 20 minutes of screen use.
Frequent blinking, suitable screen distance, reduced glare and positioning screens slightly below eye level may help ease discomfort.
For children, prolonged near work and insufficient outdoor exposure are associated with concerns about myopia.
Persistent vision symptoms should prompt an eye examination; the article says ordinary screen blue light has not been shown to cause retinal damage.
- Who
- Screen users, with particular attention to children and their parents.
- What
- An eye specialist explains ways to reduce digital eye strain and when to seek an eye examination.
- When
- The advice applies during and after prolonged screen use.
- Where
- In everyday settings where people use phones, tablets and computers.
- Why
- Prolonged, uninterrupted near work can cause eye discomfort, while persistent symptoms may indicate an underlying vision problem.
- 20-20-20 rule
- After every 20 minutes of screen use, look about 20 feet away for at least 20 seconds.
- Common symptoms
- Dryness, burning or irritation, blurred vision, headaches, tired eyes and difficulty focusing.
- Why screens may cause discomfort
- People tend to blink less while concentrating on digital content, which can dry the eye surface.
- Helpful habits
- Blink frequently, keep an appropriate viewing distance, reduce glare and position the screen slightly below eye level.
- Children
- The article links increased near-vision activity and insufficient outdoor exposure with concern about myopia.
- Blue light
- The article says current evidence does not establish that ordinary digital-screen blue light causes retinal damage or age-related macular degeneration.
- When to seek care
- Persistent blurred vision, headaches, eye pain, redness, double vision, trouble seeing distant objects or continuing dryness warrant an eye examination.