👀 The "20-20-20" rule can help you more than you think, do you know it?

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Those who work at the computer every day know well that feeling of tired, dry or irritated eyes at the end of the day. These symptoms are part of the so-called Computer Vision Syndrome (CVS), an increasingly common condition among those who spend many hours in front of a screen.

To counteract these effects, there is a simple and effective technique: the 20-20-20 rule.

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What is the 20-20-20 rule?

The rule was created by US ophthalmologists and consists of three simple numbers:

  • Every 20 minutes,

  • Look at something 20 feet away (about 6 meters),

  • For at least 20 seconds.

In practice, this means taking a visual micro-break every 20 minutes, looking away from the screen and focusing on a distant object to relax the eye muscles.


Why is it important?

When we stare at the screen for prolonged periods:

  • We blink less frequently → dry eyes;

  • The eye muscles remain constantly contracted → eye strain;

  • Visual focus on close-up objects can cause headaches, blurry vision, and difficulty focusing at a distance.

Applying the 20-20-20 rule helps to:

✅ Reduce eye strain
✅ Prevent dry eyes
✅ Promote better posture
✅ Improve productivity and overall well-being


How to remember?

  • Set a Set reminders on your phone or computer every 20 minutes.

  • Use specific apps for regular breaks (e.g., EyeLeo, Stretchly, Workrave).

  • Place an object visible from a distance (outside the window or at the back of the office) to gaze at during breaks.


Other tips for protecting your eyesight at the computer

In addition to the 20-20-20 rule, also consider:

  • Adjust the screen's brightness and contrast;

  • Maintain a correct distance from your eyes (50-70 cm from the screen);

  • Use blue light filtering glasses if recommended by an eye doctor;

  • Make sure you blink regularly or use artificial tears if dry eyes appear.


Bonus: a memo poster for the office



Conclusion

Adopting the 20-20-20 rule is a simple but powerful way to take care of your visual health. 20 seconds every 20 minutes are enough to prevent ailments that, over time, can become annoying or chronic. 

A break for the eyes is also a break for the mind: more rest, more concentration, less stress.



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