General Wellness · Free tool

20-20-20 Rule Timer for Screen Breaks

The American Academy of Ophthalmology recommends regular breaks using the 20-20-20 rule: every 20 minutes, look at something about 20 feet away for 20 seconds.

  • 1 min
  • Private, in your browser
  • 2 sources
Person next to an eye and a small timer for screen breaks

Ready

Press Start, then keep this tab open while you work.

Breaks taken: 0

How to use this tool

  1. Pick your alerts

    Tick "Play a short sound at each change" or "Show a browser notification" if you want a nudge. Notifications need your browser's permission.

  2. Press Start and work

    Press Start and keep the tab open. The panel shows Screen time and counts down 20:00 to your next break while you work as usual.

  3. Look away for 20 seconds

    When the panel switches to Look away, rest your eyes on something about 20 feet (6 m) away and blink until the 20 seconds are up.

  4. Repeat, pause or reset

    The cycle repeats on its own and counts Breaks taken. Press Pause during a meeting, Resume to continue, or Reset to start over.

At a glance

How this tool works

Screen use reduces blinking, so the break also helps your eyes stay comfortable. This timer runs the cycle while the tab is open.

The timer alternates a 20-minute work interval with a 20-second look-away interval and repeats until you stop it. Elapsed time comes from your device clock, so it stays accurate if the tab is in the background; the reminder appears when you return if the browser held it back.

Sound and notifications are off unless you switch them on; notifications need your browser’s permission.

Method (version 1.0.0)

Cycle
20 min screen time → 20 s looking about 20 ft (6 m) away → repeat

Limitations

  • This is a habit reminder, not an eye test or treatment. The AAO recommends it as a tip for screen use, and also says screens do not permanently damage your eyes.
  • Browsers may delay timers in background tabs; keep the tab open.

When to seek professional advice

See an eye doctor if you have persistent eye strain, headaches, blurred or double vision, or eye pain.

20-20-20 Rule Timer: a short guide

What is the 20-20-20 rule for eyes?

The 20-20-20 rule is a simple habit recommended by the American Academy of Ophthalmology for long stretches of close work: every 20 minutes, shift your eyes to look at an object at least 20 feet away, for at least 20 seconds. It gives your eyes a regular break from focusing at one close distance, such as a laptop, phone or book.

The hard part is remembering. When you are absorbed in a task, 20 minutes disappears, and most people only notice their eyes when they already feel tired. This 20-20-20 rule timer handles the remembering for you. It counts down 20 minutes of screen time, switches to a 20-second Look away phase, and then starts the next cycle automatically until you stop it.

Sound and notifications are off by default, so the timer can sit quietly in a tab. If you switch notifications on, your browser asks for permission first, and the reminder appears only while the tab is in the background. The timer reads elapsed time from your device clock, so it stays accurate even if your browser slows down background tabs; if a reminder is held back, you will see it as soon as you return to the tab. It is a habit reminder, not an eye test or a treatment.

Why screens make your eyes feel tired and dry

According to the AAO, humans normally blink about 15 times in one minute, but only about 5 to 7 times a minute while using computers and other digital screen devices. Focusing on a task for long periods without blinking can leave your eyes feeling dry and tired. The AAO describes digital eye strain symptoms such as blurred vision and eyes that feel achy and uncomfortable, and notes that eyes may also become dry, tear or sting.

Screens are not unique in this. The AAO says eye strain from looking at a computer is no different from the strain caused by driving or reading for hours. It also reassures that eye strain does not injure the eye and does not cause permanent damage. The look-away break is a good moment to blink fully a few times as well.

How to set up your screen to reduce eye strain

Breaks work best alongside a comfortable workspace. The AAO offers several practical adjustments you can make in a few minutes:

  • Sit about 25 inches from the screen, which is right about at arm's length.
  • Position the screen so your eyes gaze slightly downward, not straight ahead or up.
  • Adjust screen brightness to match the light around you, and try increasing the contrast.
  • Try a matte screen filter to cut glare.
  • Use artificial tears to refresh your eyes when they feel dry.
  • In a dry, warm room, consider a humidifier, and avoid sitting where a vent blows air in your face.

Contact lenses, computer glasses and blue light

If you wear contact lenses, the AAO suggests giving your eyes a break by wearing your glasses instead at times, and says not to sleep in contact lenses, even if they are labeled extended wear. Long screen sessions are a natural time to think about that.

Some people use computer glasses, which the AAO describes as prescription glasses that let you focus specifically at computer screen distance, an intermediate distance of about 20 to 26 inches from your face. The AAO also points out that computer glasses for reducing eye strain are not the same as blue light blocking glasses. An eye doctor can tell you whether either is worth considering for you.

If eye strain continues after you have adjusted your workspace, the AAO says your ophthalmologist can help. See your ophthalmologist if your eyes are consistently red, blurry or watery, or if they become sensitive to light or painful.

Frequently asked questions

What is the 20-20-20 rule?

The 20-20-20 rule means that every 20 minutes, you look at something at least 20 feet away for at least 20 seconds. The American Academy of Ophthalmology recommends it as a way to give your eyes regular breaks during screen time, reading or other close work.

Does the 20-20-20 rule really work?

It is a simple break habit the American Academy of Ophthalmology recommends to help with eye strain during long periods of close work. It is not a treatment or a cure. If your eyes still feel strained after taking breaks and adjusting your workspace, the AAO says your ophthalmologist can help.

What should I look at during the 20-second break?

Look at any object at least 20 feet away, about 6 meters, such as a view out of a window or the far side of a room. The point is to shift your focus away from the close distance of your screen. Blinking a few times during the break can also help, since we blink less while using screens.

Why do my eyes feel dry after using a computer?

We blink less while looking at screens. The AAO says people normally blink about 15 times a minute but only about 5 to 7 times a minute while using computers and other digital devices. Focusing for long periods without blinking can leave your eyes feeling dry and tired; artificial tears can help refresh them.

Can looking at screens permanently damage your eyes?

No, according to the American Academy of Ophthalmology. The AAO says the belief that long screen use will permanently damage your eyes is not true, and that eye strain does not injure the eye or cause permanent damage. It can still be uncomfortable, which is why regular breaks are recommended.

How far away should my computer screen be?

The AAO says you should sit about 25 inches, right about at arm's length, from the screen. It also recommends positioning the screen so your eyes gaze slightly downward rather than straight ahead or up, and adjusting brightness to match the light around you.

Do blue light glasses help with digital eye strain?

The AAO points out that computer glasses for reducing eye strain are not the same as blue light blocking glasses. Computer glasses are prescription glasses made to focus at screen distance. Ask your eye doctor before buying glasses for screen use so you get what actually suits your eyes.

When should I see an eye doctor for eye strain?

See your ophthalmologist if your eyes are consistently red, blurry or watery, or if they become sensitive to light or painful, as the AAO advises. Also see an eye doctor for persistent eye strain, headaches, or blurred or double vision that does not settle after breaks and workspace changes.

Does this 20-20-20 timer work in a background tab?

Yes, as long as the tab stays open. The timer uses your device clock, so elapsed time stays accurate in the background. Browsers may delay timers in background tabs, so the reminder can appear when you return. Turn on browser notifications to get a nudge while you are in another tab.

Can I pause the 20-20-20 timer during a meeting?

Yes. Press Pause and the countdown stops, with the label showing that it is paused. Press Resume to continue from the same point, or Reset to go back to a fresh 20-minute cycle. The Breaks taken counter shows how many look-away breaks you have completed.

Sources

  1. Eye Strain: How to Prevent Eye Discomfort, American Academy of Ophthalmology. Accessed 2026-10-24.
  2. Computers, Digital Devices and Eye Strain, American Academy of Ophthalmology. Accessed 2026-10-24.

Editorially reviewed October 24, 2026. This tool has not been reviewed by a dentist or physician. It gives general information and arithmetic, not a diagnosis or treatment advice. Algorithm version 1.0.0. Found a mistake? Tell us and we will fix it. Read our editorial policy.