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In addition to the 20-20-20 rule, there are other approaches to prevent or reduce eye strain, such as using eye drops and adjusting screen brightness. (Learn More)
Mayo Clinic reports that the use of digital devices and computers is among the most common causes of eye strain. Many people stare at computers for hours a day, increasing the risk that they will develop significant eye strain.
The following are symptoms of eye strain:
- Blurred vision
- Dryness in the eyes
- Itchiness and irritation of the eyes
- Watery eyes
You can liken eye strain to remaining in the same position for hours at a time. Your eyes need to take a break from time to time in order for them to function most efficiently.
Consequences of Eye Strain
In a survey, The Vision Council found that over half of the parents surveyed reported that their children experience the symptoms of eye strain related to the use of digital screens.
The long-term effects of staring at digital screens are not well studied, but the glare from the screens could conceivably contribute to the development of myopia, or nearsightedness. There may also be a connection between chronic eye strain and the development of age-related macular degeneration, a serious eye disease that can affect your vision significantly (particularly central vision, or the ability to see and focus on objects in the center of your visual field).
In the future, research studies may reveal some surprising connections between eye strain, the use of computers and digital devices, and visual disorders.
What Is the 20-20-20 Rule?
One way to reduce eye strain from spending long periods of time staring at a digital device is to use the 20-20-20 rule.
According to the American Optometric Association, the simple rule says that for every 20 minutes you spend looking at a digital device or computer screen, you should look at something else that is 20 feet away for a period of 20 seconds.
How Should I Use the Rule?
You should take a 20-second break from looking at your digital device or your computer screen every 20 minutes. During this break, look at something else that is about 20 feet away.
Here are some strategies to help you enforce the rule:
- Set an alarm on your smartphone for every 20 minutes.
- Set a target about 20 feet away to look at.
- Look out the window for 20 seconds every 20 minutes (focusing on something about 20 feet away).
- Simply close your eyes and relax every 20 minutes for about 20 to 30 seconds.
- Get up every 20 minutes and walk around the room, looking away from the computer screen. This will help to get you moving, as sitting for extended periods of time is also detrimental to your health.
Simple and Effective
The 20-20-20 rule was not devised by laypeople. According to Optometry Times, it was developed by an optometrist as a method of taking frequent breaks from staring at a computer screen or other digital device to reduce eye strain.
The American Academy of Ophthalmology and the American Optometric Association endorse using the 20-20-20 rule as a method of reducing eye strain.
Supported by Research
There are some small research studies suggesting that students who periodically refocus their vision on other objects while using the computer for extended periods of time developed fewer symptoms of computer vision syndrome.
This syndrome occurs when people stare at computer screens for extended periods of time. The major symptoms include dry eyes or watery eyes, blurred vision, and eye strain.
Other Ways to Prevent Eye Strain
The 20-20-20 rule is designed to give your eyes frequent breaks from the computer, and it is an effective method to prevent eye strain.
There are some other actions you can take in addition to using the rule.
- Use over-the-counter eye drops, like artificial tears, to relieve some symptoms of eye strain.
- Install an antiglare protective screen cover on your computer.
- Adjust screen settings, so they are not so bright; change fonts to make text bigger; change the background (black text against a white background appears to produce a less strain on the eyes); and adjust other computer settings to reduce eye strain.
- Keep your eyes at an arm’s length distance or more from your computer screen.
- Take care of your eyes. Get regular checkups to ensure your eyes are working properly, and your corrective lenses are appropriate for your needs.
Eye Strain – Symptoms and Causes. (October 2018). Mayo Clinic.
Digital Eye Strain. The Vision Council.
20/20/20 Prevent Digital Eye strain. American Optometric Association.
Deconstructing the 20-20-20 Rule for Digital Eye Strain . (February 2018). Optometry Times.
Computers, Digital Devices, and Eye Strain . (March 2016). American Academy of Ophthalmology.
Computer Vision Syndrome—A Common Cause of Unexplained Visual Symptoms in the Modern Era. (June 2017). International Journal of Clinical Practice.