20-20-20 Eye Break
Every 20 minutes, take a break for 20 seconds and look at something 20 feet (6 metres) away.
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Every 20 minutes, take a break for 20 seconds and look at something 20 feet (6 metres) away.
Shifting focus to a distance relaxes the eye muscles, which can reduce physical strain and mental fatigue caused by screens.
While looking away, blink slowly and take three deep breaths to help reset the nervous system.
Overview
The 20-20-20 Eye Break is a widely recommended strategy for managing digital eye strain, often referred to as Computer Vision Syndrome. When a person stares at a screen for prolonged periods, the ciliary muscles inside the eye remain contracted to maintain focus at a close distance. This continuous contraction can lead to challenges such as headaches, blurred vision, and dry eyes. Beyond physical discomfort, visual fatigue draws on the brain's energy resources, making it harder to concentrate and easier to feel overwhelmed. Educational and medical experts suggest this technique as a simple, evidence-based habit to maintain both visual health and cognitive endurance during study or work sessions.
Understanding the Guard Dog and Wise Owl
The Guard Dog
The Amygdala lives in the basement. Always on alert. Reacts fast to keep you safe, but sometimes barks at things that aren't really threats.
The Wise Owl
The Prefrontal Cortex lives upstairs. Thinks things through, makes plans, and helps you make good decisions—but needs a moment to wake up.
Think of the brain like a house with two floors. The Downstairs is home to the Guard Dog (Amygdala), whose job is to detect threats. The Upstairs belongs to the Wise Owl (Prefrontal Cortex), who handles focus and planning. When eyes are locked on a screen, the muscles contract and blink rates drop. The Guard Dog often interprets this physical tension and fatigue as a sign of depletion or danger. It may start 'barking'—creating feelings of irritability or anxiety—in response to the physical strain. Meanwhile, the Wise Owl struggles to stay efficient because the brain is using extra energy to process visual input through tired eyes. The 20-20-20 Eye Break acts as a physical reset. Looking into the distance releases the muscle lock, sending a 'safety' signal to the Guard Dog. This lowers physiological stress and preserves energy for the Wise Owl to keep learning.
How to Use This Skill
This technique acts like a "pit stop" for the brain. Just as a race car needs fresh tires to keep going, the eyes need a reset to maintain focus.
Set the Interval (The Cue)
A student sets a silent timer on their phone to vibrate every 20 minutes during a study session.
Why this helps: The human visual system is not designed for hours of close-range focus. Time-based cues help bypass the brain's tendency to hyper-focus.
Shift the Gaze (The Action)
When the timer goes off, the student looks out the window at a tree or a building across the street.
Why this helps: Looking at a distance (20 feet or 6 metres) relaxes the ciliary muscles, allowing them to return to a resting state.
Count the Reset (The Duration)
The student counts slowly to 20 while watching the distant object, perhaps adding a few slow blinks.
Why this helps: It takes approximately 20 seconds for the eyes to fully relax and for the tear film to replenish if blinking is added.
"**The Scenario:** You are three hours into writing a major essay. Your head hurts, the words are swimming on the screen, and you feel surprisingly angry at the assignment. **The Guard Dog Reaction:** "This is too hard. I'm exhausted. I can't do this." (The physical pain is fuelling emotional stress). **The 20-20-20 Reset:** * **Cue:** You notice you are squinting and leaning forward. * **Action:** You spin your chair around and look at a poster on the far wall. * **Duration:** You count to 20, taking a deep breath and blinking intentionally. **The Result:** The sharp tension behind your eyes fades. The Guard Dog calms down as the physical pain subsides, and the Wise Owl is ready to write the next paragraph."
Try to imagine yourself in this situation as you practice the skill.
Building this habit can be tricky because hyper-focus makes us forget time. Try these strategies to help your brain remember. **External Cues:** Use a timer or an app that dims your screen every 20 minutes to remind you to look away. **The Window Seat:** Position your desk near a window or open door so you have a long distance to look at easily.
Pro Tip: If you can't measure 20 feet, just look at the furthest object you can see. The goal is distance, not precision.
This strategy is recommended because it addresses the physical root of screen-based fatigue. This works because it breaks the cycle of muscle contraction that signals stress to the brain.
Key Research Points
- Reduces Physical Stress: Relaxing the eyes lowers the overall sensory load on the nervous system.
- Restores Blink Rate: People blink less when looking at screens; this pause encourages re-wetting the eyes.
Research-based evidence supporting this skill
This rule was coined by optometrist Dr. Jeffrey Anshel. It is supported by research in optometry and ergonomics regarding Computer Vision Syndrome and the physiology of the ciliary muscles.
Books & Manuals
- Anshel, J. (2005). Visual ergonomics in the workplace. Taylor & Francis.
- Anshel, J. (2011). Smart medicine for your eyes (2nd ed.). Square One Publishers.
Peer-Reviewed Journals
- Gowrisankaran, S., & Sheedy, J. E. (2015). Computer vision syndrome: A review. Work, 52(2), 303–314.
- Rosenfield, M. (2011). Computer vision syndrome: A review of ocular causes and potential treatments. Ophthalmic and Physiological Optics, 31(5), 502–515.
Websites & Online Resources
- Canadian Association of Optometrists. (n.d.). Computer vision syndrome.
- American Optometric Association. (n.d.). Computer vision syndrome.