Vision: the 20-20-20 Rule
Break timer and eye exercises for screen work
What is the 20-20-20 rule
Every 20 minutes of screen work, look at an object ~6 meters (20 feet) away for 20 seconds. This relaxes the ciliary muscle and reduces digital eye strain symptoms.
Break timer
20:00
Work phase — until break
Eye exercises
- 1Palming: close your eyes, cover with palms (no pressure) — 30 s of darkness
- 2Blinking: slowly and fully blink 20 times — moisturizes the cornea
- 3Pencil push-ups: focus on a pencil at arm's length, slowly bring to nose — 10 reps
- 4Figure-8: trace an imaginary horizontal figure-8 with your eyes — 30 s each direction
- 5Near-far focusing: finger at 20 cm → object outside the window, 5 s each — 10 cycles
Workspace setup
- Monitor slightly below eye level, 50–70 cm away
- Font size large enough to avoid leaning in
- Humidity 40–60%; AC not blowing at your face
- For dryness — lubricating drops (artificial tears) as advised by a doctor
- Computer glasses should be prescribed by an eye doctor
The 20-20-20 rule reduces eye strain but doesn't treat vision disorders. For sudden vision loss, pain, flashes or a 'curtain' over vision — see an ophthalmologist urgently.
O Wzrok — zasada 20-20-20
Wzrok — zasada 20-20-20 — Timer przerw 20-20-20 i ćwiczenia oczu przy pracy z ekranem.. Zdrowie: kalkulatory zdrowia. Korzystaj z naszych narzędzi bez rejestracji i instalacji oprogramowania. Wszystkie obliczenia odbywają się w Twojej przeglądarce — Twoje dane nigdy nie są wysyłane na serwer.