This 20-Second Rule Can Protect Desk Workers Over 50 Against Digital Eye Strain, According to an Opthamologist
Spending ample time staring at screens leaves our eyes feeling tired and dry, but it's not necessarily because of blue light. The American Academy of Ophthalmology says there is no evidence that digital screens or the blue light they emit causes permanent eye damage in adults. Rather, prolonged screen use can affect your eyes by reducing how often you blink, which contributes to dry eye symptoms, discomfort, and blurred vision. Smartphone use, in particular, is more commonly associated with dry eye disease than other digital devices.
Of course, staring at screens is standard protocol in these digital times. If you're not sitting at a desk staring at a computer for hours, you're likely checking your smartphone more than necessary throughout the day. But there's a simple habit you can use to give your eyes a break, and it takes just 20 seconds, according to an ophthalmologist.
"Staring at screens reduces your blink rate by about half, leading to drying of the eye surface and causing the discomfort and blur known as eye strain," says Hunter Cherwek, MD, Global Ophthalmologist and Vice President of Clinical Services and Technologies, Orbis International . "The solution lies in behavior: Following the 20-20-20 rule. That is, every 20 minutes you should look at something 20 feet away for 20 seconds and blink."
When you look at something up close, the focusing muscles inside your eyes remain engaged, but shifting your focus to a distant object allows them to relax. Research suggests it takes about 20 seconds for the eye's focusing system to fully relax after near work. Giving your eyes a short break also gives you the chance to blink normally, helping spread moisture across the surface of your eyes to combat dryness.
It's simple in theory, but you may not realize just how much time you're spending staring at screens until that weekly screen time report gets sent to your phone. And even if your vision is perfectly fine today, maintaining eye health becomes increasingly important with age. Age-related macular degeneration is a leading cause of blindness and low vision worldwide, and over 27 percent of U.S. adults aged 71 and older experience some form of vision impairment.
Practicing the 20-20-20 rule is about as simple of a measure as you could take to break up long stretches of close-up screen use, give your eyes a chance to relax, and help reduce dryness and discomfort.
Related: Think You're Eating Clean? These 10 High-Protein Foods Are Packing Massive Amounts of Salt
Experts
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Hunter Cherwek, MD, Global Ophthalmologist and Vice President of Clinical Services and Technologies, Orbis International
Sources
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Computers, Digital Devices, and Eye Strain. American Academy of Opthamology , 2024
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Digital Eye Strain- A Comprehensive Review. Opthamology and Therapy , 2022
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Global burden of low vision and blindness due to age-related macular degeneration from 1990 to 2021 and projections for 2050. BMC Public Health , 2024
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Population Prevalence of Vision Impairment in US Adults 71 Years and Older. JAMA Opthamology , 2023
This story was originally published by Men's Journal on Sep 22, 2026, where it first appeared in the Health section. Add Men's Journal as a Preferred Source by clicking here.
