Buzz
From the moment you wake up to the sound of your phone alarm to the second you reset it before going to bed—and every moment in between—you’re glued to screens. Whether it’s work or downtime, that constant screen exposure isn’t doing your eyes any favors. It forces them to work harder, which can lead to computer vision syndrome or digital eye strain, as noted by the American Optometric Association. Thankfully, there’s an easy fix: the 20-20-20 rule.
What is computer vision syndrome?
The American Optometric Association highlights that the text on screens is often less sharp than that on paper, and changes in background contrast, glare, and reflections on the screen make it harder to see. The angle we hold our devices can also increase the strain on our eyes—and if you have uncorrected vision issues, it only makes it worse. This combination of small factors leads to computer vision syndrome (CVS), a condition that results from these challenges forcing your eyes to work harder while using a screen.
The most typical symptoms include the following:
Eye fatigue
Migraines
Blurry vision
Dryness in the eyes
Neck and shoulder discomfort
While a comprehensive examination is required for a formal CVS diagnosis, its symptoms can still be bothersome even if a doctor hasn't specifically linked them to computer vision syndrome. You might find your prescription altered to improve your ability to view screens or even need vision therapy.
Helpful tools for easing eye strain
Consider using glare-reducing glasses ($19.27)
Get a timer shaped like a bird with big eyes to remind you to look away from the screen every 20 minutes ($9.42)
The 20-20-20 rule (and other methods to prevent eye strain)
Start by assessing how you’re viewing your screens. According to the AOA, your computer monitor should be positioned 15 to 20 degrees (or roughly 4 to 5 inches) below eye level and about 20 to 28 inches away from your eyes. To minimize glare, either use anti-glare screens or adjust the placement of your screen so that overhead lights and windows don’t reflect off the surface.
Next, try applying the 20-20-20 rule, which the AOA suggests to prevent digital eye strain. It’s simple: Every 20 minutes, take 20 seconds to look at something 20 feet away from you. This helps relieve the strain your eyes experience from staring at brightly lit screens up close.
Recent studies suggest that taking longer breaks may be even more beneficial. If possible, try focusing on a distant object for more than 20 seconds. Aim for a full minute or even close your eyes, according to the Review of Optometry, which allows a layer of tears to form. But consider the 20-20-20 rule as a starting point to help you remember to take breaks.
