In today’s world, it can feel impossible to escape screens. Between computers at work, phones in our hands, and TVs at home, digital devices are part of nearly every aspect of modern life. But while technology brings convenience, it can also take a toll on your eyes.
One of the most common complaints we hear at Belmont Eye Center is digital eye strain—a group of symptoms that can include tired eyes, blurred vision, headaches, and even neck or shoulder discomfort after prolonged screen use.
So how can you protect your vision without giving up your devices? The good news is, a simple strategy known as the 20-20-20 rule can make a big difference.
What Is the 20-20-20 Rule?
The idea is simple: Every 20 minutes, take a 20-second break to look at something at least 20 feet away.
Why does this work? Your eyes rely on small muscles to focus. Just like any other muscle in your body, these muscles can become tired and strained when held in one position for too long—such as when you’re staring at a computer. Giving your eyes short, regular breaks helps them relax and reduces fatigue.
How to Put It Into Practice
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Check the clock. Try starting your breaks on the hour or half-hour to make it easier to remember. If needed, set a gentle reminder on your phone or computer.
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Find a focal point. Look out a window, down a hallway, or at an object across the room. The key is to avoid focusing on another screen.
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Rest for 20 seconds. Take a few deep breaths, blink naturally, and let your eyes soften. You may even find this moment doubles as a calming pause in your day.
Think of it this way: Holding your eyes in a close-up focus for hours is like keeping your fist clenched all day. Eventually, the muscles tire. Relaxing and re-engaging keeps them stronger over time.
Other Ways to Support Your Eye Health
While the 20-20-20 rule is a great habit, you can do even more to protect your vision in our digital-first world:
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Blink often. Screen use can decrease your blink rate, leading to dry eyes. Make a conscious effort to blink fully and frequently.
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Adjust your setup. Keep screens at arm’s length and just below eye level to reduce strain.
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Consider blue-light protection. Glasses or screen filters designed to reduce blue light exposure may help minimize discomfort.
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Nourish your eyes. A diet rich in antioxidants and omega-3 fatty acids can support eye health and reduce dryness.
The Bottom Line
Avoiding screens altogether isn’t realistic for most of us. But with a few small changes—like practicing the 20-20-20 rule—you can give your eyes the break they need and protect your long-term vision.
At Belmont Eye Center, we’re committed to helping our patients maintain healthy eyesight in today’s digital world. If you’re experiencing persistent eye strain, blurred vision, or headaches, it may be time for a comprehensive eye exam.
Schedule an appointment today and take the first step toward clearer, more comfortable vision.
