20 20 20 Rule

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The best way to cure eye strain or tired eyes is to prevent it from happening in the first place. Practicing 20-20-20 rule is an easy way to help prevent your eyes from becoming tired and hurting after a long day of digital use. 

What is the 20 20 20 Rule?

The 20-20-20 rule is a simple eye care guideline that suggests taking a break from looking at a screen every 20 minutes, for at least 20 seconds, and looking at something that is 20 feet away. This rule can help reduce eye strain and prevent digital eye strain symptoms such as dryness, fatigue, and blurry vision.

Why is the 20 20 20 Rule Important?

When we stare at a screen for long periods, our eyes are under a tremendous amount of stress and can become fatigued due to the constant focusing and refocusing required. This can cause eye strain, which can also be exacerbated by other factors such as poor lighting or incorrect posture.

Tips for the 20 20 20 Rule

Practicing the 20 20 20 Rule can be difficult as we get caught up in our busy daily schedule. Follow these tips to create healthy habits using the 20 20 20 Rule.

  1. Find something to look at out the window, across the room or even just an empty wall. Be sure the target is at least 20 feet (6 meters) away from you.
  2. Relax your eyes - Don’t overfocus at your target. This exercise is intended to give your eyes a break. Take a few deep breaths and blankly stare at your target. Let your eyes relax for 20 seconds.
  3. Don’t look at your phone - The closer you have to hold something, the more stress it creates on your eyes. Try not to look at your phone before, during or immediately after as this is just extra undue stress.
  4. Set a timer - if you are having a hard time remembering to take a break, set a timer. There are many apps and chrome extensions available that will help you remember.

Not Just for Screens

The 20-20-20 Rule is not only for screen time. Books, papers, charts, anything that you are focused on at a near distance will create strain and stress on your eyes. Be sure to practice this rule with anything that you are working on that is arms length distance and closer.

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