Digital Eye Strain 21 Jan, 2020

The 20-20-20 Rule : Preventing Digital Eye Strain

In today’s time, with the increased use of mobile phones, tablets, computers, and laptops our eyes have to endure a lot. Spending a long span looking at the screens of the above-mentioned gadgets can strain the eyes. Symptoms that indicate eye strain include eye-watering, blurred vision, headaches, eye redness, and dry eyes.

The eye strain can be prevented by using eye drops, reducing screen glare, adjusting the screen’s contrast so that the screen is bright enough to read the text without straining, using anti-glare glasses, etc. The top eye clinics from Gurgaon suggest that the best prevention measure for eye strain is to follow the 20-20-20 rule.

The rule says that for every 20 minutes spent looking at a screen, a person should look at something 20 feet away for 20 seconds, hence its name the 20-20-20 rule. Following this rule is the best way to remember to take frequent breaks. This reduces eye strain caused by looking at the digital screens for too long. This rule was designed by Californian optometrist Jeffrey Anshel as an easy reminder to take breaks and prevent eye strain, according to the Optometry Times. After that, scientific research tested the effectiveness of the 20-20-20 rule. Both the American Optometric Association and the American Academy of Ophthalmology recommend the 20-20-20 rule as a way to reduce eye strain.

This rule is simple to follow provided that one has to make it a part of his/her lifestyle. When following the rule, a person takes a 20-second break from looking at a screen every 20 minutes. During this break, the person focuses on an object 20 feet away. This relaxes the eye muscles and prevents eye strain. Below mentioned are few ways which will help you to follow this rule and make it part of your lifestyle to prevent eye strain:

In the beginning, of course, it will be difficult to follow this rule as you will forget to do so. Cultivating any habit for sure takes time and sincere efforts. Therefore set an alarm for every 20 minutes while working, as a reminder to take a break.

There are apps developed to help people follow the 20-20-20 rule. Download one such app and it will become your mentor in the process of following this rule. Examples of such apps are eyeCare and ProtectYourVision.

During 20 second break look out of the window as looking at 20 feet outside will be more soothing to your eyes than looking the 20 feet inside. You can also close your eyes for 20 seconds every 20 minutes. This will also be beneficial.


The 20-20-20 rule is very beneficial and the best rule for preventing eye strain. It reduces eye strain to a greater extent which is caused by looking at the digital screens for long periods. If you are having an eye strain you should give it a try but if it still persists then it better you consult an eye specialist. If you are looking for the best eye specialist in Gurgaon, visit Chopra’s Eye and Dental Clinic. Here you will get the best solution for all your eye problems.

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