The 20-20-20 rule says: every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds. It gives the eye’s focusing muscles a rest during long screen work, and it is a simple way to ease tired, dry or aching eyes.
How to do it, step by step
- Work for 20 minutes.
- Look away from the screen at something about 20 feet (6 metres) away: a window, a far wall, the street.
- Hold your gaze there for at least 20 seconds and let your eyes soften.
- Blink slowly a few times, then go back to work.
Why it helps
Looking at a screen keeps the muscles that focus the eye working up close for hours, and we blink less while we do it. A regular look into the distance relaxes those muscles and lets you blink normally again. Many eye-care organisations suggest it for screen eye strain. It eases strain; it does not cure an eye condition.
Make it a habit
The rule fails for one reason: we forget. Set a repeating 20-minute timer, or use a break reminder that does the counting and tells you where to look. AURA BREAK turns the rule into a short voiced break so you can simply follow it.
Make it work better
- Blink fully, not halfway, during the 20 seconds.
- Keep the screen about an arm’s length away, with the top at or just below eye level.
- Light the room so the screen is not the brightest thing in it.
- Take a longer break every hour: stand up, stretch and look outside if you can.
When to see an eye doctor
If your eyes hurt a lot, your vision changes suddenly, or the strain does not ease with rest, see an eye doctor. Educational wellbeing guidance, not medical advice. If you are worried about your health, talk to a doctor.
More from the studio
See our guide to eye strain relief and our other apps and guides.
Frequently asked questions
Is it 20 feet or 6 metres?
Both: 20 feet is about 6 metres.
Do I have to stand up?
No. You only need to look at something far away. Standing is a bonus.
Is 20 seconds enough?
20 seconds is the minimum. A little longer is fine.