Prevent Digital Eye Strain With the 20-20-20 Method
You stare at screens all day, from the moment your phone alarm rings to the minute you set it before bed again, and every moment in between. (You’re doing it right now.) Whether you’re working or trying to relax, all that staring at the screen isn’t good for your eyes. According to the American Optometric Association, this makes the eyes work harder and can lead to computer vision syndrome or digital eye strain. Luckily, there’s something simple you can do to ease eye strain: it’s called the 20-20-20 rule.
What is computer vision syndrome?
AOA notes that letters on screens are not always as crisp as they are on paper, background contrast can change dramatically, glare and reflections on glass can make it difficult to see what you’re looking at on the device, and the angle we’re using to observe our computers or phones can even place extra demands on our visual systems, all of which can contribute to eye strain. If you already have underdeveloped or uncorrected vision problems, things can get even worse. Computer Vision Syndrome (or CVS) is the result of these little problematic things that make your eyes work harder to see the content on the screen.
The most common symptoms are:
- Eye strain
- Headache
- blurred vision
- dry eyes
- Pain in the neck and shoulder
You will need a comprehensive examination to make a diagnosis of CVS, but its symptoms can be frustrating even if the doctor has not explicitly confirmed that they are related to computer vision syndrome. You may end up changing your prescription to help you look at your screens from a better angle, or even get vision therapy.
Eye strain tools
- Try anti-glare glasses ($19.27).
- Grab a big-eyed bird timer to remind yourself to look away from the screen every 20 minutes ($9.42).
The 20-20-20 method (and other eye strain prevention)
First of all, check how you view your screens. According to AOA, your computer should be 15 to 20 degrees (or about four or five inches) below eye level and 20 to 28 inches from your eyes. Avoid glare by using anti-glare screens or by placing screens so that overhead lighting and windows do not reflect light off them.
Then consider applying the 20-20-20 rule that the AOA recommends for preventing digital eye strain . It’s simple: Every 20 minutes, for 20 seconds, shift your gaze from nearby screens to something 20 feet away. This can reduce the strain on your eyes when you look at brightly lit screens up close.
Recent studies have shown that longer breaks are more beneficial, so if you can, focus on an object longer than 20 seconds away. Wait a full minute or even close your eyes, according to the Review of Optometry , for a layer of tears to form. But keep 20-20-20 in mind as a base so you don’t forget to do it first.