20-20-20 eye break
The 20-20-20 eye break: every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds, then blink slowly a few times. It rests the eyes' focusing muscles from close screen work, and is the rule the American Optometric Association recommends for computer eye strain.
How to do the 20-20-20 eye break
- Look at something at least 6 metres away.
- Keep looking for 20 seconds.
- Blink fully and slowly about 10 times.
What it works
- Eye focusing
How long and how often
In a Posture break it's a 24-second hold, about 30 seconds in total, as part of the Wrists & eyes break. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Out of a window or down a corridor
- Relax your face and jaw
- Not your phone
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →