20-20-20 eye rule

Also known as: 20-20-20 rule, screen break, visual rest

AAdequate Evidence650 studies referenced

Every 20 minutes of near work, look at something at least 20 feet (6 meters) away for 20 seconds. Relaxes the ciliary muscle that strains during sustained focus and is the most commonly recommended intervention for digital eye strain.

Duration

20 seconds per break

Frequency

Every 20 minutes of screen time

Equipment

Timer or break app (optional)

How to do it

1Set a timer or use a screen-break app every 20 minutes
2When it triggers, lift your gaze from the screen

3Focus on something at least 6 meters away (look out a window, across the room)
4Hold the distant focus for 20 full seconds
5Resume work

Safety notes

Very safe. No downside.

Protocols featuring this habit

Myopia Progression SlowdownAAdequate Evidence

Dry Eye Relief ProtocolAAdequate Evidence

Screen Eye Strain ReliefAAdequate Evidence

Questions about 20-20-20 eye rule

How was 20-20-20 eye rule actually done in the studies?

How long and how often did studies test 20-20-20 eye rule?

Are there safety considerations for 20-20-20 eye rule?

Health domains

Vision & eye health

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.