With the growing use of screens in our daily lives, eye strain has become a common issue. In today's digital era, people spend hours on screens. This is so unfortunate because it leads to eye strain, dryness, and fatigue. To combat this, the 20-20-20 rule is a simple yet highly effective method to refresh your eyes and prevent strain caused by prolonged screen time .When we stare at screens for long periods, we tend to blink less frequently, causing our eyes to become dry as the tear film evaporates. This can lead to discomfort, fatigue, and even headaches. The 20-20-20 rule provides a practical solution to alleviate these symptoms and maintain eye health.

How to do the 20-20-20 technique

The 20-20-20 rule is an easy technique for refreshing your eyes and avoiding strains

According to Dr. Anita Sethi, Principal director & HOD, Ophthalmology, Max Multi speciality centre, Panchsheel Park, “The concept is straightforward: every 20 minutes, take a 20-second break and focus on an object approximately 20 feet away. For example, you could look out a window at distant trees or buildings. This small action helps relax your eye muscles, reducing strain and allowing them to recover from continuous focus on a close-up screen.”

Benefits of 20-20-20 rule

While the 20-20-20 rule is widely recommended, there are variations that can also prove beneficial. For instance, simply blinking a few times consciously can help rehydrate your eyes. Alternatively, you can close your eyes for a few seconds or glance away from the screen at something farther away, even if only for a brief moment. These minor adjustments can have a significant impact on preventing digital eye strain .



It prevents eye strain, headaches, and long-term vision problems. It's a quick and easy way to maintain good eye health while keeping up with your digital tasks.

Every 20 minutes take a 20-second break and look at something 20 feet away. This allows your eye muscles to relax and decreases the stress caused by staring at screens for extended periods.

Tips to make it a habit

According to Dr. Shibal Bhartiya, clinical director-ophthalmology, Marengo Asia Hospital Gurugram, “To make it a habit, set a timer to remind you. When you look away, choose a natural object like a tree or a wall far away. What you want to focus on is something green or neutral because focusing on that calmness for the eyes. Blink your eyes more frequently. Screen use tends to minimize blinking, creating dry spots on the eye. Set the rule alongside a healthy environment: proper lighting, correct screen brightness, and an ergonomic seating posture to facilitate effectiveness.”

Incorporating the 20-20-20 rule into your routine is easy and requires minimal effort, yet it offers significant benefits for maintaining your eye health in a screen-dominated world. By taking these small steps, you can keep your eyes refreshed, reduce dryness, and prevent the long-term effects of digital strain.