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  • Stony Optical

20-20-20 Rule

It is important to look after your eyes when you use a computer all day.

When you are working at a computer you should follow the 20-20-20 rule.


Every twenty minutes look at something 20 feet away for 20 seconds.


This will relax the eye muscles and reduce eye strain that can be caused by staring at digital screens for a long time without taking frequent breaks.

Symptoms of eye strain can include:


·      Watery eyes

·      Tired or achy eyes

·      Blurred vision

·      Double vision

·      Dry eyes

·      Headaches

·      Eye redness



The 20-20-20 rule is easy to remember and these pointers will help you make it part of your routine.


·      Set an alarm for every 20 minutes whilst you are working to remind you.

·      Look at something at least 20 feet away – judging 20 feet can be a bit difficult

but looking at an object further away than 20 feet works just as well.

Look out of a window and find an object in the distance to look at for 20 seconds.


Blinking is also vital and prolonged computer use can lead to dry eyes as you blink less when you are staring at a screen. Blinking encourages tear production, which helps stop the eyes being too dry.


Remember to take regular breaks not just from looking at the screen but also from sitting in the same position at a desk. Standing up and walking around periodically can help prevent back and neck pains.


Have your eyes checked regularly to make sure that you are wearing the right glasses to help you see the best you can at your screen. There are lenses designed for use on digital devices that might benefit you so ask us about them at your next visit.


It is very important to have an eye examination if you are experiencing any symptoms of eye strain so that we can check your eyes are healthy.

Call 01908 567 672 to book an appointment.

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