With the increase in screen time due to work from home culture and virtual learning, people are experiencing eye strain more than ever before.

Eye strain is a condition caused by prolonged use of digital devices that may cause discomfort, fatigue, and headache. It can lead to a reduction in productivity in the long term.

Fortunately, there is a simple rule that can break the cycle of eye strain. It is called the 20-20-20 rule.

What is the 20-20-20 rule?

The 20-20-20 rule is an eye exercise in which you take a break for 20 seconds every 20 minutes and look at an object 20 feet away. It relaxes your eye muscles and prevents them from getting strained from prolonged use of digital devices.

The rule is easy to follow and requires only a few seconds, but it can make a significant difference in preventing eye strain and reducing eye fatigue.

Why is the 20-20-20 rule important?

Eye strain is a common condition among people who spend their work hours in front of a computer or digital device screen. When you stare at a screen for long periods, your eyes are forced to focus and refocus repeatedly.

This constant adjustment can cause fatigue and strain your eyes’ muscles, leading to various symptoms such as dry eyes, difficulty focusing, blurred vision, and headaches.

The 20-20-20 rule is vital because it helps alleviate these symptoms. By taking regular breaks and changing your focus, you can give your eye muscles a chance to rest and recover, preventing eye strain and reducing fatigue.

How to follow the 20-20-20 rule?

Following the 20-20-20 rule is easy and straightforward. Here are the steps to follow:.

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1. Set a timer for 20 minutes
2. When the timer goes off, take a break
3. During the break, look at an object that’s at least 20 feet away from you
4. Do this for 20 seconds
5. Resume working again

Make sure you’re taking breaks every 20 minutes and following the rule accurately. You can also put a sign on your desk or computer screen as a reminder to take a break.

Tips for reducing eye strain

Here are a few tips that can help reduce eye strain:.

Adjust display settings

Adjusting the brightness and contrast of your screen to suit the lighting environment can significantly reduce eye strain.

Additionally, ensure that your display position is at a comfortable viewing angle, and the monitor’s distance is correct, neither too close nor too far away.

Avoid glare on the screen

Glare on the screen can cause eye strain. Ensure that you’re positioning your computer in such a way that there’s no glare on the monitor. You can also invest in an anti-glare screen filter for your computer monitor.

Take frequent breaks

Working for long periods without taking regular breaks can lead to eye strain. Ensure that you’re taking breaks every 20-30 minutes to rest your eyes, take a walk, or stretch your muscles.

Blink more often

Staring at a screen can cause dry eyes, which can lead to eye strain. Blinking more often can help keep your eyes lubricated and reduce eye strain.

Use eye drops

If your eyes feel dry or irritated, you can use eye drops to alleviate the symptoms. Make sure you’re using eye drops suitable for your specific condition and that you apply them according to the instructions.

Conclusion

Eye strain is a common condition that can cause discomfort, fatigue, and headaches. By following the 20-20-20 rule and implementing other tips to reduce eye strain, you can prevent eye strain and increase productivity.