All day, you look at screens, from the moment your alarm clock goes off on your phone to the minute you set it again before bed—and all the moments in between. (You’re doing it right now.) Whether you’re working or trying to relax, though, all that screen-staring isn’t great for your eyes. It causes the eyes to work harder and can lead to computer vision syndrome or digital eye strain, per the American Optometric Association. Luckily, there’s something simple you can do to ease the burden on your eyes: It’s called the 20-20-20 rule.
What is computer vision syndrome?
The AOA points out that letters on screens aren’t always as sharply defined as those on paper, background contrast can change dramatically, glare and reflections on the glass can make seeing what you’re looking at on a device difficult, and the angle we use to peer at our computers or phones can even place additional demands on our visual systems—and all of this can contribute to eye strain. If you already have under- or uncorrected vision problems, it can all be even worse. Computer vision syndrome (or CVS) is a result of these little problematic things that make your eyes work harder to view content on a screen.
The most common symptoms are these:
Eye strainHeadachesBlurred visionDry EyesPain in the neck and shoulderYou’ll need a comprehensive examination to be diagnosed with CVS, but its symptoms can be frustrating even if a doctor hasn’t straight-up confirmed they’re related to computer vision syndrome. You may end up getting your prescription changed to help you look at your screens from a better angle or even have to undergo vision therapy.
Tools to help with eye strain
The 20-20-20 method (and other eye-strain prevention)
First of all, check how you’re viewing your screens. Your computer should be 15 to 20 degrees (or about four or five inches) below eye level and 20 to 28 inches from your eyes, according to the AOA. Avoid glare by using anti-glare screens or positioning screens so overhead lighting and windows don’t bounce light off them.
Next, consider implementing the 20-20-20 rule, which the AOA recommends to prevent digital eye strain. It’s simple: Every 20 minutes, take 20 seconds to look away from your nearby screens at at something 20 feet away. It can ease the strain your eyes are dealing with staring at the brightly-lit screens up close.
Recent research has suggested that longer breaks are more beneficial, so if you can, focus on the object at a distance for longer than 20 seconds. Go for a full minute or even close your eyes, according to the Review of Optometry, to allow a layer of tears to form. But keep 20-20-20 in mind as a baseline to help you remember to do it in the first place.
