The 20-20-20 Rule: A Simple Break for Your Eyes
Movement card
| Body area | Eyes and screen breaks |
|---|---|
| Also called | 20 20 20 rule, 20-20-20 rule |
| Works | eyes |
| Type | Eye break |
| Position | Seated or standing |
| Hold | 20 seconds |
| Reps | Not counted |
| Sets | 1 |
| Sides | Not applicable |
| How often | Every 20 minutes during periods of screen use. |
| Equipment | None |
| Office visibility | Low |
The 20-20-20 rule is a short break for your eyes. The method is simple: every 20 minutes, you look at an object at least 20 feet away for a full 20 seconds.
This is a useful exercise for anyone who spends long periods looking at a computer screen. It can be done without leaving your chair, making it easy to fit into a busy day.
What the 20-20-20 rule works
This exercise targets the muscles in your eyes. The goal is to give them a chance to relax from focusing on a close-up screen. Blinking a few times after the break also helps remoisten your eyes.
How to do it
Starting position: Sit or stand comfortably while looking at your screen.
- Every 20 minutes, shift your gaze away from your screen.
- Find an object that is at least 20 feet away from you.
- Focus your eyes on that object for a full 20 seconds.
- Blink a few times to help remoisten your eyes.
- Gently return your focus to your work.
What you should feel
You should feel your eye muscles relax as you focus on a distant object. This movement should not cause any pain, strain, or blurriness. If it does, stop the exercise.
Common mistakes
- Forgetting to take regular breaks.
- Choosing an object that is closer than 20 feet.
- Not holding the gaze for the full 20 seconds.
Make it easier or harder
- Easier: Set a timer or use a reminder app to help you remember to take a break.
- Easier: Look out a window at a distant object like a tree or building.
Fitting it into a desk day
This movement is discreet and can be done without leaving your chair, so it has low office visibility. You can practice it during calls, while reading long documents, or between tasks. Setting a timer can help you remember to take a break every 20 minutes.
Quick questions
How far is 20 feet?
Twenty feet is about the length of a large car or a little more than three standard doors laid end to end. Looking out a window at a tree or a building across the street is a simple way to find a distant object.
What if I forget to do it every 20 minutes?
Forgetting is a common mistake. Try setting a timer or using a reminder app on your computer or phone to help you remember to take regular breaks.
Do I have to look for exactly 20 seconds?
Yes, you should hold your gaze on the distant object for a full 20 seconds to give your eye muscles time to relax. It is a common mistake to not hold the gaze for the full time.
When to see a doctor or physio
Stop this exercise if you experience new or worsening eye pain, headaches, or changes in your vision. Consult your doctor or optometrist before trying this if you have an existing eye condition, a recent eye injury, or have had recent eye surgery.
- Stop if you experience new or worsening eye pain, headaches, or changes in vision.
Skip it or ask first if:
- Consult your doctor or optometrist before trying this if you have an existing eye condition, a recent eye injury, or have had recent eye surgery.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.