20-20-20 rule for eyes

If you’ve been staring at a screen so long that the icons are starting to look concerned, it might be time to meet the 20-20-20 rule for eyes. Don’t worry; it’s not a math problem or a vision test. It’s a very chill way to give your eyes a rest from laser-focusing on pixels all day.

What is the 20-20-20 rule? Every 20 minutes, look at something 20 feet away for 20 seconds. Boom. That’s it. A three-step eye vacation that takes less time than reloading your inbox (again).

The rule was created by an eye care professional (someone with actual credentials and probably fabulous glasses) to help reduce digital eye strain — aka that tight, blurry, groggy feeling you get after back-to-back Zoom calls. And yes, eye care pros still recommend it because your focus muscles need breaks, too.

So, go ahead! Stare out the window like you're in a dramatic indie film. Your eyeballs will thank you.

Eye exercises for eye strain

If the 20-20-20 rule is your eye’s favorite snack break, these extra exercises are the dessert cart. 

Digital eye strain shows up when your eyes have been doing one thing for too long — usually something involving a screen and way too many tabs open. Eye muscles are like any other muscle. They get tired, they get grumpy, and sometimes, they just want a rest.

So, let’s give them some eye care tips:

• The blink reset: Your blink rate drops when you stare at screens. Every 20 minutes, pause and blink on purpose, slowly. Moisture and the sweet hug of an eyelid equals comfort.

• Focus shifts:  Hold a finger or pen about 8 inches from your face. (Don’t poke yourself; this isn’t slapstick.) Focus on it. Then, look at something farther away. Repeat a few times. 

• Figure 8s: Imagine slowly tracing a lazy figure 8 on the wall in front of you with just your eyes. 

• Palming (aka blackout mode): Rub your hands together to warm them and gently cup them over your closed eyes. No pressure. Just darkness, warmth, and possibly an inner soundtrack to your own private spa moment. Do it for 15-30 seconds. Voilà! Mini reboot.

• Distance gazing: You know when your eyes accidentally zone out mid-Zoom call? That’s your distance vision asking for attention. Next time, give it some love on purpose by staring out a window and pretending you're pondering life’s big questions (like what’s for dinner).

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You don’t need to do all these eye exercises for eye strain daily but mixing them into your routine alongside the 20-20-20 rule for eyes can help reduce dryness and that annoying blurry feeling that shows up just in time for deadlines.

Those are the athletics-for-eyes solutions. Let’s look at some other ways to battle the dreaded dry eye and eye strain:

• Use eye drops that play nice with contacts: If your eyes feel like they’ve been lightly marinated in desert air, you’re probably dealing with dryness. A few well-timed drops can help — just make sure they’re the contact-friendly kind (like the ones we stock, conveniently enough).

• Check your lighting situation: Harsh overheads, glowing monitors, blue light turned up to 11, and sunlight ricocheting off your keyboard like a disco ball isn't ideal. Aim for soft, even lighting with minimal glare and zero alien abduction vibes. 

• Adjust your screen settings like a tech sorcerer: Bump up your font size — tiny text is not a flex — reduce screen brightness and activate dark mode or blue light filters when possible. 

• Keep your screen clean (unlike your kitchen sponge): Dust and random mystery specks add unnecessary visual chaos. A simple wipe with a microfiber cloth brings instant clarity and one less thing your eyes have to fight about.

• Level up with blue light contacts: For next-level screen protection, consider blue-light–blocking contact lenses. (Yep, they’re a thing.) They help filter out that buzzy, high-energy light that messes with your eyes — and sometimes your sleep.

• Hydrate like it’s your side quest: Your eyes need moisture to make tears, and tears are their go-to self-care routine. Sip water throughout the day (sparkling, still, or whatever’s in your favorite unnecessarily large tumbler). Your vision will thank you.

• Give your contacts a break once in a while: Wearing them all day, every day, forever and ever? Bold. But even the best lenses need an occasional night off. Switch to glasses when your eyes feel crispy, tired, or just a little over it.

Your eyes will feel refreshed, your screen will feel less rage-inducing, and best of all, you can still claim you’re being productive while you stare into space — because you are.

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Can you close your eyes for the 20-20-20 rule?

Yes, you absolutely can, and if your eyes could physically sigh in relief, they probably would.

While the classic version of the 20-20-20 rule involves gazing into the distance (20 feet, 20 seconds, etc.), simply closing your eyes also does the trick. It gives your focus muscles a break, helps retain moisture, and offers a moment of blissful, screen-free silence, which frankly feels like a luxury these days.

Here’s how to do it:

1. Pause your scrolling, clicking, editing, or doom-reading.

2. Close your eyes gently. (No squishing — this isn't a stress test.)

3. Sit back, breathe, and count to 20. Bonus points if you resist the urge to check your notifications.

4. Open your eyes and pretend you’ve returned from a quick spa weekend. (Your eyes will believe it.)

Closing your eyes doesn’t stretch your focusing muscles quite like distance gazing, but it does help interrupt the up-close staring contest you’ve been having with your monitor since breakfast. So, yes, close ‘em. Bathe them in darkness. Give them a break, already!

Does the 20-20-20 rule for eyes actually work?

According to the American Optometric Association, the 20-20-20 rule is one of the most effective ways to reduce digital eye strain when your screen time is edging into pro scroller territory. Research shows that taking regular breaks helps reduce eye fatigue, dryness, blurred vision, and headaches. 

Of course, how well it works can depend on a few things:

• You, being your unique and dazzling self: Everyone’s eyes are different. If you already have dry eyes or astigmatism or wear contacts that have been in your case since the dawn of time, you might need to tweak your routine.

• Your setup (aka your lair): Lighting, screen brightness, proximity to a window, and how close you sit to your monitor all matter. The 20-20-20 rule is more powerful when your screen isn’t brighter than your future and your chair isn’t plotting against your posture.

• Your prescription: Wearing outdated lenses or the wrong type of contacts is like sending your eyes into battle with a bendy spoon. If you’re blinking through blur or squinting more than smizing, it might be time to get a vision exam and find something more eye aligned.

Yes, the 20-20-20 rule for eyes actually works. It’s not complicated, and it doesn’t require any weird gadgets. It’s just a solid, science-backed habit that gives your eyes the breather they deserve.

Did you know you can order contacts online? 

Say goodbye to trips to the eye doctor and hello to convenience! With 1-800 Contacts, you can easily order your contact lenses online and have them delivered straight to your door. Plus, our online vision exam makes it simple to get the prescription you need without leaving home. And the best part? You’ll save money on your first order with 1-800 Contacts. It’s never been easier to get your contacts!