The 20-20-20 Rule: Does It Help To Prevent Digital Eye Strain?
We are living in a time where staring at digital screens for extended periods has evolved from a habit to a requirement. Despite being aware of the harmful effects, we find ourselves with no choice but to stay glued to our screens. From online shopping to long hours at work, screens have become an unavoidable aspect of our lives, and not necessarily in a positive way. One way to tackle this issue is by adopting a helpful practice known as the '20-20-20 Rule'.
What’s the 20-20-20 rule?
For every 20 minutes a person spends looking at a screen, they should look at something 20 feet away, for 20 seconds.?
How can someone tell if something is 20 feet away?
The key is not about accurately measuring 20 feet, rather, it is about directing the focus towards a distant point. Consider looking out a window at an object that seems far away, like a tree or a building across the street. If the workplace is small, try walking outdoors or into a larger area to give the eyes some rest.?
Why 20 seconds?
It takes about 20 seconds for the eyes to fully relax. While resting the eyes, it's also a good idea to take a sip of water to stay hydrated. If the body is hydrated, the eyes will be as well.?
What causes eye strain?
When we hold a screen close to our eyes, such as a computer screen or a smartphone screen, the eye's lens naturally contracts. As a result, our eyes have to work harder, potentially leading to a condition known as Computer Vision Syndrome or Digital Eye Strain. Prolonged screen viewing also decreases our natural blink rate, contributing to dry eyes and eye fatigue.
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What are the symptoms of eye strain?
Having sore, tired, burning, or itching eyes are the primary symptoms of eye strain.
Other symptoms include:
While these symptoms likely point to eye strain, it’s a good idea to report any changes in your vision or eye health to your doctor.
Is the 20-20-20 rule effective?
Not many scientific researches have proved the effectiveness of the 20-20-20 rule, but both the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) recommend it as a way to reduce eye strain. Results of a study involving about 795 university students suggested that those who periodically refocused on distant objects while using the computer had fewer symptoms of computer vision syndrome, which include eye strain, watering or dry eyes, and blurred vision.?
While many doctors suggest the 20-20-20 rule is an effective way to cope with eye strain, researchers explain that any break from repetitive computer work or screens is beneficial.?
How to remind yourself to look away
Set a timer to remind you to look away every 20 minutes at an object that is approximately 20 feet away for a full 20 seconds. Alternatively, you can leverage technology by using smartphone apps to manage your screen time. Just click ‘start’ when you begin your screen time, and the app will remind you to take a break.??
Conclusion
The 20-20-20 rule is an effective way to deal with digital eye strain. Taking frequent breaks to look at faraway objects helps significantly reduce the associated symptoms. In addition to the 20-20-20 rule, it is advisable to sit at least 25 inches, or roughly an arm’s length, away from the screen. It is also recommended to position the screen in such a way that one has to look slightly downward at the screen. And, as mentioned above, if you have any persistent problems with your eyes or vision, it is recommended to consult the best ophthalmologists at CARE Hospitals for advice.