20/20/20 Rule for Eye Health: How to Protect Your Vision from Screen Time

July 9, 2025 contact lenses Uncategorized 0

It is no longer news that one of the rising concerns in the modern world today is the huge amount of time we spend with our eyes glued to screens. I know you can relate to this because the first thing most of us do in the morning is grab our cell phones to check the things we’ve missed out on during the night. It doesn’t stop there; we move to working on our computer all day before relaxing the stressful day with several scrolls through our phone at night.

The constant beating we deliver to our eyes has made us experience digital eye strain constantly. To put it in a formal term, it is called Computer Vision Syndrome (CVS). This problem that we wave away as normal is affecting millions of digital device users every single day, and it is a real problem.

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A Look Into Computer Vision Syndrome

You must have experienced tired eyes at some point in life. This is highly due to the heightened focus on the screen that reduces your blink rate, which reduces lubrication and makes your eye muscles work harder to cause digital eye strain. There are a group of vision problems we encounter when we spend so much time with our screens and they are blurred vision, headaches, neck pain, dry eyes, and tired eyes.

The combination of all these is called Computer Vision Syndrome and they can even be worse for contact lens wearers or those wearing glasses. As you have known, contact lenses can cause dry eyes, so coupling it with many hours on digital devices is doing yourself more harm.

The 20/20/20 Rule

There is no problem without a solution. Even digital eye strain has ways for it to be managed so we don’t continue damaging our eyes. These methods are very simple yet can cause significant change because they offer subtle care to the eyes without much stress.

One of these effective methods is the 20/20/20 rule. This rule is very easy and gives your eyes a much-needed break from the screen and focusing on other nearby things.

Breakdown of the 20/20/20 Rule

When you are going about your day, the first 20, is to take a break from your digital screen for 20 minutes. In these 20 minutes, make sure you are looking at something about 20 feet away, which is also equivalent to six (6) meters from you. By doing this, your eye muscles will relax from the constant accommodative posture, which is due to the adjustment of your eyes to make you see things up close.

For the remaining 20, hold your gaze on that distant object you are staring at for a minimum of 20 seconds. This is very minimal but it is enough time for your eyes to fully rest and reset. Our eyes work in pairs and it helps the eyes focus at different distances. The 20/20/20 rule is a very healthy recipe for our eye health because it is a form of visual ergonomics that helps us optimize the digital environment for our eyes without causing issues.

Why was the 20/20/20 Rule Invented

There is something called near work; it is what your eyes perform when you are staring at a computer screen. The tiny muscles that hold your lens and focus in place are subjected to intense pressure when they are held in a fixed position for a long time. Of course, they will get tired. What comes next? Blurred vision! So, when you look 20 feet away, these muscles will relax.

That 20-second break will help natural blinking and keep the eyes moist. As said earlier, the blink rate will decrease when you focus on a screen, and this is bad because the tear film will not be spread evenly across the ocular surface.

All these rules are backed by eye experts who are dedicated to eye health. It doesn’t matter if you are a young adult or a professional; your computer usage or other digital devices must be placed under caution.

Other Methods You Can Try Out

It doesn’t hurt to combine other healthy habits with this rule. The goal is to protect our eyes against digital eye strain and other vision problems. Here are some things you can try out:

Your computer screen should be at a working distance of about an arm’s length from your eyes. In this position, the top of your screen will be at or slightly below eye level. Take note of your room’s lighting by not using harsh overhead lights. Avoid bright windows directly behind or in front of your screen to reduce glare. It is also nice to use a matte screen filter to reduce reflections.

Are you a contact lens or glasses wearer? Don’t use outdated or incorrect prescriptions, and run from extended wear because this can trigger eye strain. Your eye doctor visits are very important for your clear vision; don’t forget so you don’t experience recurrent ocular symptoms. Try to blink more often and use artificial tears or eye drops to lubricate your eyes.

Water is life so drink enough of it to maintain bodily fluid balance. Uphold your balanced diet that is rich in vitamins and minerals; don’t forget to exercise regularly and get adequate sleep. Stay away from excessive alcohol intake and consider using a humidifier when you have air conditioners and fans on because of environmental factors.

Finally, always check out your eyes. It is better to detect underlying eye diseases or vision problems early. Have a patient history for your eyes when you get a symptom assessment so your doctor can keep track of your eye health.

Trick to Measure Computer Vision Syndrome

When it comes to severe digital eye strain, you can do this with the help of certain tools and questionnaires.

The computer vision syndrome questionnaire contains a specific, valid questionnaire that asks about your DES symptoms and computer use habits. Another questionnaire that targets your ocular surface and dry eye symptoms is the Ocular Surface Disease Index (OSDI).

Visual Acuity and Binocular Vision Tests are done by your eye doctor to check how sharp your vision is (visual acuity) and how your eyes work together. Binocular accommodative facility can show if computer work is causing a significant difference in your vision.

Final Thoughts

Like we have discussed, eye discomfort and vision problems are hinted at by eye strain, which is linked to the time spent with digital screens. Visit an appropriately licensed physician for medical attention and reduce focus on digital screens. Yes, the 20/20/20 rule is good but it cannot cover for professional medical advice or treatment for any underlying medical concern.

Computer users should keep this rule in mind and apply it as they use their digital devices. We all need to maintain excellent eye health for years to come. Your eyes work hard for you; it is only right to give them the breaks they deserve!