The short version
- The National Eye Institute suggests a break every 20 minutes to look at something about 20 feet away for 20 seconds.
- The American Optometric Association recommends the same rule to help with digital eyestrain.
- It is a break habit. It will not restore eyesight or treat an eye condition.
Why look far away
Looking at a computer for a long time can tire out your eyes, as the National Eye Institute puts it. The American Academy of Ophthalmology gives similar advice in plainer terms: make a habit of looking up from the screen at an object in the distance for a bit.
Twenty feet is about 6 meters. A window works well. So does the far end of a long room.
Longer breaks count too
The American Optometric Association also suggests breaks from close focus during the day, such as phone calls or anything else where your eyes do not have to focus on something up close. Cleveland Clinic suggests a 15-minute break every two hours on top of the 20-20-20 method.
Making it stick
The hard part is remembering, because a screen holds your attention well. Our suggestions: link the break to something you already do, such as a finished email, or use a timer. Blink a few times while you are looking away, since blinking also drops at a screen.
EyeBreak: Eye Strain & Care
Our app runs a timer while you work and reminds you to take a break, including a 20-20-20 routine and guided exercises.
We make this app, so we are not a neutral source. Free download with in-app purchases. Requires iOS 16 or later. The comparison shows two other approaches, so you can choose for yourself.
When to see an eye doctor
Screen habits are about comfort. They do not replace an eye exam, and they cannot tell you why your eyes hurt.
The American Academy of Ophthalmology says to see your ophthalmologist if:
- your eyes are consistently red, blurry or watery
- your eyes become sensitive to light
- your eyes are painful
This article is general information, not medical advice or a diagnosis.