20-20-20 timer for screen eye strain
Every 20 minutes, look at something 20 feet away for 20 seconds. Keep this page open while you work.
20-20-20 eye break timer
Press start when you begin working
How to use it
- Press start when you sit down to work.
- When the timer says look away, focus on something at least 6 metres off.
- Blink fully a few times.
- Return to work when the 20 seconds end.
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Why screens tire the eyes
People blink about half as often when looking at a screen, so the eye surface dries. Holding focus at one close distance for hours also tires the focusing muscle. The result is burning, watering, blurred vision and headaches by evening.
What else helps
- Keep the screen at arm's length, with the top at or just below eye level.
- Match screen brightness to the room.
- Use lubricating drops if a doctor has advised them.
- Make sure your number is up to date. An uncorrected number is the most common cause.
Thinking about special lenses? Read blue cut vs anti-glare vs photochromic and book a free eye test.
Questions
Does the 20-20-20 rule work?
It relaxes the focusing muscle and prompts blinking. Most people notice less strain within a few days.
Do blue light glasses stop eye strain?
Evidence is limited. Breaks, blinking and a correct number help more.
How far is 20 feet?
About 6 metres. Looking out of a window is enough.
Prepared by the team at Babar Homeopathic Clinic & EyeBar Optical, Kangan Pur. Last updated 3 October 2026. See our medical disclaimer.
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- Address
- Main Road, Kot Bismillah, Kangan Pur, Tehsil Chunian, District Kasur, Punjab
- Open
- 8:00 AM to 9:00 PM, every day
- Phone
- 0301 4117591
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- 0325 2386838