Look far away for 20 seconds
Whenyou finish saving a document
Look at a comfortable distant object across the room or through a window for twenty seconds. Keep looking away from screens.
Why it works
The exact twenty-second dose is not settled science. Use it as a memorable invitation to pause close-up work.
Start tiny
Look across the room for one relaxed breath.
What you’ll notice
For a moment your attention leaves the small text.
When it slips
There is no distant view; choose the farthest comfortable object in the room.
SafetyPersistent eye discomfort or blur needs an eye examination. Sudden vision loss or severe eye pain needs urgent care.
Johnson S, Rosenfield M. 20-20-20 Rule: Are These Numbers Justified? Optometry and Vision Science 100(1):52-56, 2023. Read the source ↗ Talens-Estarelles C, Cervino A, Garcia-Lazaro S, Fogelton A, Sheppard A, Wolffsohn JS. The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Contact Lens and Anterior Eye 46:101744, 2023. Read the source ↗ OSHA. Computer Workstations: Monitors. eTools, undated, accessed 2026-09-29. Read the source ↗
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
