---
title: "The 20-20-20 Rule for Digital Eye Strain"
slug: 20-20-20-rule-digital-eye-strain
category: ai-and-life
category_label: "AI & Life"
author: "BrainWavePost Staff"
date: 2026-06-06
tags: ["eye strain", "screens", "focus", "wellbeing"]
read_time_minutes: 4
canonical_url: https://brainwavepost.com/article/20-20-20-rule-digital-eye-strain
source: BrainWavePost
---

# The 20-20-20 Rule for Digital Eye Strain

*AI & Life · 2026-06-06 · BrainWavePost Staff · 4 min read*

> A short, fully sourced summary of the 20-20-20 rule for screen use, as recommended by the American Academy of Ophthalmology and the American Optometric Association.

> **How this article is sourced** _(info)_
>
> Every claim below comes from the American Academy of Ophthalmology (AAO) and the American Optometric Association (AOA). [1][2]

Looking at a screen for long periods can cause 'digital eye strain' (also called computer vision syndrome): tired eyes, blurred vision, headaches, dry eyes and neck or shoulder pain. The American Optometric Association notes that these symptoms are usually temporary and ease when screen use is reduced. [2]

## The rule

The American Academy of Ophthalmology recommends the 20-20-20 rule: every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds. This gives the eye-focusing muscles a brief rest. [1]

## Why it helps

The AAO explains that when you stare at a screen you tend to blink less, which dries the surface of the eye, and your focusing muscles stay tense at one distance. Briefly looking far away lets those muscles relax and encourages normal blinking. [1]

## Other simple AOA tips

- Position your screen about 20–28 inches (50–70 cm) from your eyes, with the top of the screen slightly below eye level. [2]
- Reduce glare from windows and overhead lights, and keep the room's lighting roughly as bright as the screen. [2]
- Blink often, and use lubricating eye drops if your eyes feel dry. [2]

> **Not medical advice** _(note)_
>
> If eye strain, headaches or blurred vision persist, the AAO and AOA both recommend seeing an eye-care professional for a check-up.

## References (clickable)

- [1] American Academy of Ophthalmology — Computers, Digital Devices and Eye Strain: https://www.aao.org/eye-health/tips-prevention/computer-usage
- [2] American Optometric Association — Computer vision syndrome: https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome

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