What is the 20-20-20 rule? This rule says that for every 20 minutes we spend looking at a screen, we must look at something 6 meters away for 20 seconds; that is, 20 minutes on the computer, 20 seconds looking into the distance, and so on.
Following this rule is a great way to remind ourselves to take breaks from the screen often. Practicing it should reduce eye strain caused by staring at digital screens for too long.
How to use the 20-20-20 rule
The 20-20-20 rule was designed by California optometrist Jeffrey Anshel as an easy reminder to take breaks and avoid eye strain, as we rest our eye muscles, according to the Optometry Times.
The following methods can help us put this rule into practice:
– Schedule an alarm to go off every 20 minutes while you work, as a reminder to take that 20-second break.
– Download a mobile application that helps to follow the 20-20-20 rule. ProtectYourVision and eyeCare applications are some of them.
– Look out the window during the 20 second breaks . As calculating 6 meters is still complicated, the ideal is to look at a tree or a lamppost that is on the other side of the street.
Alternatively, you can try closing your eyes for 20 seconds every 20 minutes instead of looking out the window. Also, remembering to blink often can prevent dry eye by encouraging tear production.
What scientific evidence supports the 20-20-20 rule?
Little scientific research has proven the efficacy of the 20-20-20 rule, but both the American Optometric Association and the American Academy of Ophthalmology recommend it as a way to reduce eye fatigue.
Results from a 2013 study published in the Nepalese Journal of Ophthalmology involving 795 college students suggested that those who periodically focused on distant objects while using the computer had fewer symptoms of machine vision syndrome, including eye strain, watery or dry eyes and blurred vision.
Tips to prevent eyestrain
– Using eye drops (we blink less than normal when using digital screens, and this can dry out our eyes). Drops or artificial tears can be purchased at most drug stores, as well as online.
– Change computer settings . Making the text twice as large as normal can reduce eye strain. Reading black text on a white background is easier on the eyes, too.
– Reduce screen brightness. Protective anti-glare screens can be applied to monitors and glasses to avoid eye problems. Also, flat screens tend to have less brightness than curved ones.
– Adjust the contrast of the screen . Change the settings so that the screen is bright enough to read the text without straining your eyes. The correct contrast may change, depending on the presence of sunlight.
– Get regular eye checkups . Poor vision is one of the main causes of stress.
If eye strain persists after the 20-20-20 rule and other prevention methods have been put into practice, a doctor should be consulted, who can check for underlying conditions, such as chronic dry eye.
