Spending extended periods staring at computer, phone, or tablet screens can strain the eyes. Following the 20-20-20 rule can help prevent this issue.
The rule advises that for every 20 minutes spent gazing at a screen, an individual should take a 20-second break and look at something 20 feet away.
Adhering to this rule serves as a helpful reminder to take frequent breaks, ultimately reducing eye strain caused by prolonged screen time.
This article outlines how to effectively implement the 20-20-20 rule and delves into the research supporting its efficacy, along with additional tips for preventing eye strain.
Implementing the 20-20-20 Rule
The 20-20-20 rule, conceived by Californian optometrist Jeffrey Anshel, serves as a simple cue to take breaks and mitigate eye strain, as noted by the Optometry Times.
Following this guideline entails taking a 20-second break from screen viewing every 20 minutes. During the break, individuals focus their gaze on an object positioned 20 feet away, which helps relax the eye muscles.
Utilizing CareUEyes facilitates adherence to the 20-20-20 rule:
- Activate the Pomodoro Technique mode.
- Configure the rest interval to 20 minutes.
- Adjust the short break duration to 20 seconds (set the unit to seconds).
- Set the long break duration to 5 minutes.
- Configure the long break cycles to 3 pomodoros (20*3=60 minutes).
Alternatively, employ the straightforward timer mode:
- Disable the Pomodoro Technique mode.
- Adjust the rest interval to 20 minutes.
- Set the rest duration to 20 seconds (modify the unit to seconds).
More eye protection solutions for CareUEyes
In addition to the 20-20-20 rule, there are more ways to protect our eyes, such as blue light filtering:
Blue light filter.
Blue light constitutes high-energy, short waves. Prolonged exposure to blue light can induce eye fatigue, dryness, discomfort, and exacerbate myopia. This type of light can directly penetrate the retina via the cornea and lens. Extended exposure to excessive blue light may lead to irreversible retinal damage, including age-related macular degeneration.
Activating the blue light filter function can mitigate the harmful effects of blue light on the eyes.
More Eye Protection Solutions with CareUEyes
Apart from following the 20-20-20 rule, there are additional measures to protect our eyes, particularly through blue light filtering:
Other Tips for Preventing Eye Strain
Similar to the 20-20-20 rule, the following techniques can aid in minimizing or preventing eye strain:
- Adjust Computer Settings: Enlarging text size by twofold can alleviate eye strain. Opting for black text on a white background is easiest on the eyes.
- Minimize Screen Glare: Applying protective anti-glare screens to computers and eyeglasses can help prevent eye issues. Additionally, flat screens typically produce less glare compared to curved ones.
- Fine-Tune Screen Contrast: Adjust screen settings to ensure text is readable without causing strain. The ideal contrast may vary depending on the presence of natural light.
- Schedule Regular Eye Checkups: Poor eyesight is a significant contributor to eye strain. Regular eye examinations ensure timely updates to prescriptions when necessary.
Implementing these strategies demands minimal time or financial investment but can effectively reduce eye strain associated with prolonged tablet, phone, and computer usage.
