The Eye Break Timer
Every 20 minutes, look at something 20 feet away for 20 seconds. Simple advice that almost nobody remembers to follow. Leave this tab open and it will remind you, even when you’re working in another window.
Keep this tab open. Turn on notifications to get reminders while you work in other apps.
Does the 20-20-20 rule work?
Yes, while you keep doing it. That’s the honest summary of the best trial so far.
In a 2023 study, researchers installed reminder software that prompted computer users to follow the 20-20-20 rule for two weeks. Digital eye strain and dry eye symptoms dropped noticeably. One week after the reminders were switched off, symptoms had returned to where they started (Talens-Estarelles et al., 2023 (opens in a new tab)).
In other words, the breaks help, but only as a habit. That’s why a reminder you don’t have to think about beats good intentions.
Why it helps: focusing close up keeps the muscles inside your eye working, and concentration cuts your blink rate by more than half. A short look into the distance relaxes that focusing effort and gives you a natural chance to blink fully.
Make each break count
- Look out a window if you can. Distance and daylight both help.
- Blink slowly and fully three or four times.
- Glance around the room instead of at your phone.
- Every hour or two, get up and move for a few minutes.
Grade for 20-20-20 breaks: Mixed evidence. Helpful in a small trial, benefits fade when you stop.
Three changes that make screens easier on your eyes
Lower your screen
The American Optometric Association suggests the center of your screen sits 15 to 20 degrees below eye level, about 4 to 5 inches, and 20 to 28 inches from your eyes. Looking slightly down narrows your eye opening, so less of the surface dries out.
Point the air away
Fans, heaters and air conditioning vents aimed at your face speed up evaporation. Redirect them, and consider a small humidifier on your desk in winter.
Check your prescription
Squinting at text because your glasses are out of date, or you’re over 40 and need a reading or computer prescription, adds strain that no break can fix.
Timer questions
Will the timer work if I switch to another tab or app?
Yes. The countdown runs on a background clock that browsers don’t slow down, so it stays accurate. Turn on desktop notifications to see the reminder while you work elsewhere, and leave this tab open.
Why does the 20-20-20 rule use 20 feet?
At around 20 feet (6 meters), your eyes are focused at a comfortable distance and the focusing muscles can relax. Anything further away works just as well.
Is 20 seconds long enough?
It’s the minimum. If you have dry eye symptoms, a longer break with a few slow, full blinks does more. You can set breaks to 30 seconds or a minute.
Does the timer collect any data?
No. Your settings and today’s break count are saved only in your own browser.