Protect Your Eyes From Screen Fatigue With The Easy 20-20-20 Rule Practice | Health and Fitness News

Last Updated:September 28, 2025, 12:00 IST

With many people spending hours daily on digital devices, digital eye strain has become increasingly common. To alleviate this issue, experts recommend following the 20-20-20 rule.

This practice helps reduce eye strain, headaches, and fatigue, improving focus and protecting long-term eye health.

With most people spending hours daily on computers, smartphones, and tablets, digital eye strain – or computer vision syndrome – has become increasingly common. Symptoms such as blurred vision, headaches, watery eyes, and difficulty focusing often result from prolonged screen exposure.

To combat this, eye specialists recommend the 20-20-20 rule, a simple practice designed to relax the eyes and prevent long-term strain.

What Is the 20-20-20 Rule?

The rule is straightforward: every 20 minutes, look at something 20 feet away for 20 seconds. This mini-break allows the eye muscles to relax and reduces the constant stress of focusing on nearby objects. The idea is based on the fact that our eyes are not designed to focus on digital screens for extended periods without rest. By shifting focus periodically, the eyes get a much-needed pause from the intensity of close-up work.

How the 20-20-20 Rule Improves Vision?

Practising the 20-20-20 rule regularly can help:

• Reduce digital eye strain by easing tension in the eye muscles.
• Prevent headaches and fatigue, which are common in people working long hours on screens.
• Improve focus and productivity by reducing discomfort and dryness.
• Protect long-term eye health, lowering the risk of early onset vision problems linked to prolonged screen time.

Tips to Make It a Habit

In today’s busy schedules, it’s easy to forget such small practices. Setting reminders on your phone or using apps that alert you every 20 minutes can help. Positioning your screen at eye level, ensuring proper lighting, and blinking frequently also enhances the effectiveness of the 20-20-20 rule.

While the 20-20-20 rule may not replace regular eye check-ups or the need for corrective lenses, it is a proven and effective way to reduce digital strain in daily life. With screen use only increasing in the digital age, adopting this simple habit can go a long way in keeping your eyes comfortable, healthy, and sharp.