The 20-20-20 Rule: A Free Fix for Screen Eye Strain
Retina ClearLong hours on a phone or monitor leave many people with tired, dry or burning eyes. Eye doctors call the pattern digital eye strain or computer vision syndrome. It is common, and it is mostly about habits and setup.
Retina ClearWhy screens tire your eyes
When you read a screen, you blink much less often than normal, so the surface of your eye dries out. Your focusing muscle also holds one close distance for hours. Glare, small text and poor lighting add more strain.
Retina ClearThe 20-20-20 rule
Every 20 minutes, look at something about 20 feet (6 meters) away for at least 20 seconds. It gives your focusing muscle a break and reminds you to blink.
Four more free changes
- Blink on purpose. Slow, full blinks while you read.
- Fix the light. Avoid a bright window behind or in front of the screen.
- Raise the text size. If you squint, it is too small.
- Sit at arm's length with the top of the screen at or just below eye level.
Where a supplement fits: Nutrients such as lutein, zeaxanthin and astaxanthin are studied for eye comfort, but habits come first, and the evidence for capsules is still modest. If symptoms persist, see an eye doctor, because uncorrected vision is a common cause.