How Can Reduce Digital Strain on Eyes by 20-20-20 Rule?

If symptoms of digital eye strain appear, a 20-20-20 method needs to be followed.

Reduce Digital Strain on Eyes by 20-20-20 Rule
Reduce Digital Strain on Eyes by 20-20-20 Rule

Now, Computers and smartphones are essential parts of our daily life. More than 50 percent of people who use computers and digital devices face the problem of focusing on the computer for long periods puts strain on their eyes. Due to this, they have to face eye fatigue and headache.

Even after being away from the screen, this condition of headache and tension persists for a long time. Some people complain of headaches even while sleeping at night. A report has been published containing expert research on the relief of this digital eye strain.

It describes a method called the 20-20-20 Rule. This method involves periodically resting the eyes and looking away from the screen for a while. It relaxes the eye muscles and reduces digital strain.

What is the 20-20-20 Rule?

It is an innovative study that involves looking at an object 20 feet or 6 meters away for 20 seconds to reduce eye strain. This process is repeated every 20 minutes while in front of the screen, hence it is called the 20-20-20 cycle.

Symptoms of Digital Pressure on the Eyes

If you are facing digital eye pressure or strain then definitely use the 20-20-20 Rule. Before this, it is important to know if the following symptoms are present;

. Change in vision

. Watery eyes

. Headache

. Difficulty concentrating

. Difficulty keeping eyes open

. Redness in the eyes

. The feeling of pain or itching in the eye

. Dry eye

. Viewing duplicate items

. Persistent pain in the neck, shoulder, or back

Reduce Digital Strain on Eyes by 20-20-20 Method
Reduce Digital Strain on Eyes by 20-20-20 Rule

Who Should Follow the 20-20-20 Rule?

Your eyes can be kept healthy by using the above methods. Digital eye strain is not limited to using a computer or smartphone. Playing video games can also cause eye strain. Symptoms or effects of digital eye strain persist even after working on a computer or other digital devices.

In this case, the duration of these symptoms or effects increases unless eye relaxation is practiced. If symptoms of digital eye strain appear, a 20-20-20 method needs to be followed. However, even if you are not suffering from this strain, you can protect your eyes by following the above method i.e. 20-20-20.

How to Protect Eyes through the 20-20-20 Rule?

Constantly looking at the computer screen causes the eye mechanism to increase muscle tension to maintain the image of the computer screen on the retina.

Eye’s Natural Action

The eye’s natural action is not to press the same thing continuously, but if the same action is repeated daily, i.e. sitting in front of a computer screen and looking at it regularly, the eye mechanism increases the muscle tension.

Pressure on Cornea

It also increases the pressure on the cornea of the eye. In this regard, the 20-20-20 rule is the ideal solution to resting the eyes, which must be done regularly to get rid of eye strain.

Why the Distance of 20 Feet?

In this regard, experts say that the extreme limit of clear vision of the eye is about 20 feet. That is, from the above distance, the reflection of light enters the eyes parallel. When the reflection or rays of light fall on the retina, the vision is clear depending on the fixed distance.

Experts Opinion

Therefore, when looking at a computer screen closely, the muscles of the eye contract, and the lens of the eye, i.e. the convex lens, becomes curved, which makes the vision clear. So when we look at an object 20 feet or more away, the ciliary tissues begin to relax and the pressure on them is reduced.

Pressure on Muscles

In this case, the lens of the eye, which was curved due to pressure, returns to its original position. The constant contraction of the ciliary muscles from constantly looking at a screen is one cause of eye strain, and when repeatedly looking at a distance of 20 feet gives these muscles a chance to relax, it reduces the strain on the muscles.

Reduce Digital Strain on Eyes by 20-20-20 Method
Reduce Digital Strain on Eyes by 20-20-20 Rule

Useful to Relieve Stress

Constantly sitting in front of a computer screen puts extra strain on the outer eye muscles to maintain clear vision. The 20-20-20 Rule is useful in relieving stress which increases stress and fatigue.

Why After Every 20 Minutes??

Here the period is not limited but its purpose is to give the eye a specific time to rest every 20 minutes is the best way to rest the eye. however, if it is difficult then this period can be extended. But taking breaks is a very useful exercise for eyes health and reducing stress.

Why Only 20 Seconds?

This period is set because the eyes and muscles do not get time to relax. By continuously looking at the computer or smartphone, it increases the pressure on the lens, and by focusing on a distant object, the eye muscles return to their original state.

How much Time Should be Spent in Front of the screen?

According to experts, if the purpose is work, this duration should not be more than 8 hours. But if the purpose is entertainment, it should be 2 to 4 hours. So that the eyes get time to rest and the pressure on the muscles does not become permanent.

Reduce Digital Strain on Eyes by 20-20-20 Rule
Reduce Digital Strain on Eyes by 20-20-20 Rule

Additional Tips for Preventing Digital Eye Strain

According to the experts, apart from the 20-20-20 Rule, there are also some methods to reduce the pressure on the eyes which are described below;

1 – Eye drops

Prolonged viewing of digital screens can cause dry eyes. Artificial tear drops can be used to prevent dry eyes.

  1. Glasses Instead of Contact Lenses

If you sit in front of the computer for a long period, then prefer to use glasses instead of contact lenses as the lenses increase the dryness of the eyes.

  1. Moisture in the Air

If the weather is very dry and the humidity in the room is not equal, try to increase the humidity ratio in the air of the room. This will also reduce the dryness of the eye.

4 . Keep the Screen Brightness Low

To reduce the stress on the eyes from the light of the screen, choose screens that have fewer infrared rays and keep their brightness low.

5 . Screen Distance

The American Academy of Ophthalmology recommends keeping the computer screen at least 64 cm from the eye. It is equal to the length of a human arm. Also, the screen should not be higher than eye level.

  1. Adjust the Screen Brightness

If the brightness of the computer screen is increased too much, it increases the eyes strain. So it is important to keep the brightness of the screen as low as possible.

  1. Eye Examination

It is important to have regular eye examinations. The aim is that any defect can be treated immediately. Because it is better to catch the disease early. So, keep in touch with your doctor and get regular eye exams.


And at the last, it is clear that to mitigate these issues, it is crucial to practice responsible screen usage by adopting the 20-20-20 rule. Looking at something 20 feet away for 20 seconds after every 20 minutes can help alleviate eye strain.


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