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20-20-20 Timer
Pick how long you will be at the screen and press Start. Every 20 minutes it beeps: look 20 feet away until the next beep.
Block 1 / 6
Three 20-minute blocks, each followed by a 20-second eye break.
Six blocks and six eye breaks: a meeting-free morning stretch.
Twelve blocks and twelve eye breaks: half a working day.
Twenty-four blocks and twenty-four eye breaks: a full day at the screen.
The 20 20 20 rule and how many eye breaks you get
| Session | Screen blocks | Eye breaks | Total looking away |
|---|---|---|---|
| 1 hour | 3 × 20 min | 3 | 1 min |
| 2 hours | 6 × 20 min | 6 | 2 min |
| 4 hours | 12 × 20 min | 12 | 4 min |
| 8 hours | 24 × 20 min | 24 | 8 min |
Each break is 20 seconds and is added to the screen time, so a 1-hour session runs 61 minutes and an 8-hour session runs 8 hours 8 minutes. Twenty feet is about 6 meters; anything at that distance or farther will do.
How to use it
- Choose 1, 2, 4 or 8 hours to match how long you expect to sit at the screen, and press Start as you begin work.
- Carry on working. The timer shows Screen time and counts down each 20-minute block in the background.
- When three short beeps sound and the screen turns green, look at something at least 20 feet (about 6 meters) away: out of a window, down a corridor, across the office.
- Keep looking until the next tone, 20 seconds later. The following block starts on its own, so there is nothing to press.
What the 20-20-20 rule is for
The rule has three parts: every 20 minutes, look at something at least 20 feet away, for at least 20 seconds. The American Academy of Ophthalmology and the American Optometric Association both recommend it for digital eye strain, the tired, dry, sometimes blurry feeling that builds up over hours at a screen.
Two things cause most of that feeling. To focus up close, a small muscle inside the eye stays contracted, and looking into the distance lets it relax. We also blink much less when we look at screens, so the surface of the eye dries out. A 20-second look away gives the muscle a rest and gives you time to blink properly a few times.
Other fixes for computer eye strain
The break works better with a sensible setup. Put the screen about an arm’s length away, around 25 inches (60 cm), with the center slightly below eye level so your eyelids cover more of the eye. Cut glare from windows and overhead lights, and match screen brightness to the room. If your eyes feel dry, blink deliberately and consider artificial tears.
Digital eye strain is uncomfortable, but according to the American Academy of Ophthalmology it is not known to cause permanent damage to the eyes. If the discomfort, blurred vision or headaches persist even with regular breaks, book an eye exam: an out-of-date prescription or dry eye that needs treatment are common reasons.
Common mistakes
- Looking at your phone during the break. The point is distance, and a phone is closer than the monitor.
- Glancing up for two seconds and going back. The focusing muscle needs the full 20 seconds, which is why the timer counts them for you.
- Looking at a wall a few feet away. If the room is small, use a window or an open door to find something 20 feet off.
- Muting the beeps and then never noticing the green screen. In a shared office, lower the volume or turn on vibrate on a phone instead of switching the signal off.
Questions people ask
What is the 20 20 20 rule?
Every 20 minutes, look at something at least 20 feet (about 6 meters) away for at least 20 seconds. It is the standard advice from eye-care organizations for easing digital eye strain.
Does the eye break timer repeat by itself?
Yes. It runs 20 minutes of screen time, 20 seconds of looking away, and then starts the next block automatically. A 2-hour session gives six breaks and ends on a break.
What if I cannot see 20 feet from my desk?
Look at the farthest thing you can, such as the far end of the room or through a doorway. Farther is better, and closing your eyes for the 20 seconds is a reasonable fallback in a small windowless space.
Can I use this eye rest reminder quietly in an office?
Yes. Lower the volume in the settings, or switch Beeps off and rely on the screen turning green. On a phone you can turn on vibrate so the change reaches you without sound.
Does the 20-20-20 rule replace longer breaks?
No. It rests your eyes, not your back or legs. Stand up and move every half hour or so as well; the sit-stand timer handles that side of desk work.