20-20-20 Rule: Preventing Eye Strain and Improving Eye Health

What is the 20-20-20 Rule?

The 20/20/20 method or rule is a type of eye exercise that is performed to relieve digital eye strain, according to the American Optometric Association. The eye exercise involves taking a 20-second break, every 20 minutes to look at something 20 feet away (6 metres). This eye exercise can be performed when watching, working or gaming on a digital screen or when doing other tasks that require significant concentration from the eyes such as reading or writing. The 20-20-20 rule is an exercise for the eyes that helps with eye strain, but in order to protect overall eye health, you should book an appointment with an optometrist so they can assess your vision and eye health. In summary, the answer to, what is the 20 20 20 rule, is it is an eye exercise performed to relieve or prevent eye strain.

Who Developed the 20-20-20 Rule?

An optometrist, Dr. Jeffrey Anshel, developed the 20-20-20 rule in 1991 according to an article published in the Optometry Times by Brian Chou, OD, FAAO, FSLS. The article reports that Dr Anshel came up with the idea for the 20-20-20 rule while he was lecturing on how to relieve computer vision stress in the corporate world. Dr Anshel later published a novel on this topic in 1998 titled, Visual Ergonomics in the Workplace.

Why is it Called the 20-20-20 Rule?

The exercise is called the 20-20-20 rule as the name instructs how to perform the exercise. The three twenties correlate to 20 minutes, 20 feet and 20 seconds. To perform this rule, every 20 minutes, a person will look at an object or spot on the wall 20 feet away, 6 metres in the metric system, for 20 seconds. This exercise can be performed when using a digital screen or when doing other tasks where the eyes may become fatigued such as reading or writing.

What are the Advantages of the 20-20-20 Rule?

There are many advantages of performing the 20-20-20 rule which can benefit the eyes when working on a computer or doing other intense work. The advantages of the 20-20-20 rule include it may prevent eye strain, it gives the eyes a break from intense concentration and it can prevent irritating symptoms that may cause pain or stop you from doing your work. These advantages and their definitions are listed below.

• Prevent eye strain: The 20-20-20 rule is an eye exercise designed to prevent or reduce eye strain. This exercise prevents eye strain by giving the eyes a break, having them look away from artificial light emitted by the screen and having them change focus.
• Give the eyes a break: Following the 20-20-20 rule means you give your eyes a break every 20 minutes which, other than helping with eye strain, also allows the eyes and body to relax. These breaks can also be a good time to get up and walk around to prevent your neck, shoulders or back from getting stiff or sore.
• Prevent irritating symptoms: The 20-20-20 rule is used to prevent eye strain which can cause irritating symptoms that may cause pain or stop you from doing your work. Symptoms of eye strain include dry eyes, headaches, trouble concentrating, blurred vision and watery eyes.

When Should I Start Using the 20-20-20 Rule During Screen Time?

A person should start using the 20-20-20 rule after the first 20 minutes of screen time and repeat until you have finished working or looking at a screen. For example, if you work for two hours on a computer screen, you can perform the 20-20-20 rule six times which is every 20 minutes. Because this eye exercise only takes 20 seconds, it is easy to perform while using screens or when reading or writing. Whenever your eyes are feeling strained or tired is a good time to perform the 20-20-20 rule or simply take a break from your current screen or activity.

What are the Causes of Eye Strain?

Eye strain is caused by doing tasks that require a significant amount of concentration from the eyes. The main task that causes eye strain is working on digital screens which is known as digital eye strain or computer vision syndrome. According to the American Optometric Association, people experience eye strain when on a computer or digital screen as the eyes are often working harder as the contrast between letters and the background is reduced and the reflections and glare from the screen can make looking at the screen difficult. A person also tends to blink less when on a computer which can make the eyes dry and irritated. Other tasks that may cause eye strain or fatigue include driving long distances and writing or reading without breaks.

What are the Symptoms of Eye Strain?

There are many symptoms of eye strain as well as other eye conditions that may be associated with eye strain. The symptoms of eye strain include dry eyes, difficulty keeping eyes open, watery eyes, trouble concentrating, blurred or double vision, sensitivity to light, soreness in the neck, shoulders or back and headaches. These symptoms and their definitions are listed below.

• Dry eyes: Dry eyes is an eye condition that can be associated with eye strain as people who spend long periods of time in front of a digital screen tend to blink less which causes the eyes to become dry.
• Difficulty keeping eyes open: Difficulty keeping eyes open may be a symptom of eye strain caused by sensitivity to light or pain and irritation.
• Watery eyes: Watery eyes can be a symptom of eye strain which is associated with dry eyes. Watery eyes is a symptom of dry eyes as it is the body’s response to the irritation caused by the dryness.
• Trouble concentrating: A person experiencing eye strain may have trouble concentrating as the eyes have been focusing for too long, likely becoming tired and irritated.
• Blurred or double vision: Blurred or double vision may be a symptom of eye strain especially if the underlying cause of the eye strain is uncorrected refractive errors.
• Sensitivity to light: Sensitivity to light may be a symptom of eye strain along with many other eye-related problems caused by the bright light emitted from a digital screen.
• Soreness in the neck, shoulders or back: Soreness in the neck, shoulders or back is not a direct symptom of eye strain but can be associated with it, especially digital eye strain.
• Headaches: Headaches can be one of the symptoms of eye strain due to the eyes concentrating intensely for long periods of time. An eye strain headache causes the head or eyes to feel pain which can feel like throbbing, constant pain.

How to Prevent Eye Strain?

The 20-20-20 rule is just one way of preventing eye strain and there are other activities a person can employ when using a screen or doing work that requires intense concentration from the eyes. The ways to prevent eye strain other than the 20-20-20 rule include other eye exercises, eye drops, prescription glasses, limiting screen time and booking regular eye tests. These preventative measures and their definitions are listed below.

• Other eye exercises: Performing other eye exercises alongside the 20-20-20 rule can help prevent eye strain. Eye exercises ensure the muscles in the eyes are being properly worked and strengthened. Other eye exercises include palming, figure eight and pencil push-ups.
• Eye drops: Eye drops can help treat and prevent eye strain as they add moisture to the surface of the eye. Eye strain, specifically digital eye strain, causes the surface of the eyes to become dry as you blink less often when looking at a screen. The best eye drops for eye strain are lubricating eye drops, also known as artificial tears.
• Prescription glasses: Prescription glasses may help prevent eye strain as issues with vision could be an underlying cause. Refractive errors such as farsightedness (hyperopia) and presbyopia can cause eye strain if they are not corrected as the eyes have to compensate and work extra hard to see clearly.
• Limiting screen time: Eye strain is most commonly associated with using computers or other digital devices, which is known as digital eye strain. Therefore, limiting screen time can help reduce computer eye strain and can also help with sleep.
• Booking regular eye tests: Booking regular eye tests is important to stay on top of your eye health. An optometrist will assess your vision and eye health using various tests such as a visual acuity test. This can help prevent eye strain as an eye test can detect any underlying issues that may be causing it.