The 20-20-20 Rule

How to complete The 20-20-20 Rule

Staring at a screen locks your eyes at one focal distance and cuts your blink rate, which is what causes the dry, tired, headachy feeling by afternoon. The 20-20-20 rule relaxes the focusing muscles and gets you blinking again, costing twenty seconds at a time.

1. Every 20 minutes, shift your gaze to something at least 20 feet away and hold it for a full 20 seconds.
2. Pick a real distant target out a window or down a hallway rather than just unfocusing at the wall.
3. Blink deliberately a few times during the break to re-wet your eyes.
4. Set a recurring timer or use a break-reminder app until the habit sticks on its own.

Tips

• A window with a long view makes the 20 feet effortless; aim your desk toward one if you can.
• Pair it with a quick stand or stretch so one reminder fixes both eyes and posture.
• The exact numbers aren't sacred; frequent far-focus breaks are the point.

What counts as done

You've run the cycle through a real work session, taking far-focus breaks roughly every 20 minutes.