What is the 20-20-20 rule?
The 20-20-20 rule is a simple habit for people who spend long hours at a screen: every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds. Looking into the distance lets the muscles that focus your eyes on close objects relax for a moment.
The rule is widely recommended by eye-care organisations, including material adapted from the American Optometric Association, as an easy way to reduce the tired, dry or strained feeling known as digital eye strain.
How to use this timer
- Press Start. The ring counts down your focus time (20 minutes by default).
- When it reaches zero you hear a soft chime and, if enabled, get a desktop notification.
- Look at something far away for 20 seconds while the ring turns yellow. The next 20 minutes start automatically.
- Change the interval if 20 minutes does not suit your work. The count of breaks resets each day.
Tips that make eye breaks work better
- Blink on purpose. People blink less while concentrating on a screen, which dries the eyes. A few slow blinks during each break help.
- Find a real far point. A window or the far end of a room works better than a nearby wall.
- Check your screen distance. Your monitor should sit at roughly arm's length, with the top of the screen at or slightly below eye level.
- Move as well as look away. Standing up and stretching every hour helps your neck, shoulders and back too.
Questions
Does this timer work in a background tab?
Yes. Keep the tab open; it plays a chime and, if you allow it, shows a desktop notification. Browsers may delay background timers by up to about a minute.
Is it really free?
Yes. No sign-up, no ads, and nothing about you is stored except today's break count in your own browser.
Is the 20-20-20 rule medical advice?
No. It is a general comfort habit. If you have ongoing eye pain, headaches or blurred vision, see an optometrist or eye doctor.
Source: All About Vision, "The 20-20-20 rule". This page is for general information and is not medical advice.