How the 20-20-20 Rule Can Help Ease Digital Eye Strain

Digital eye strain caused by too much screen time is a real thing, experts say. Here’s how to ease dry eyes, redness, and fatigue.

FAST FACTS

A recent study revealed that individuals who practiced a routine of diverting their gaze from their computer screen every 20 minutes, focusing on a target 20 feet away for a duration of 20 seconds, exhibited reduced symptoms of digital eye strain. This innovative approach was shown to be effective in mitigating the discomfort associated with prolonged screen usage.

Extended periods of screen or tablet viewing often lead to the manifestation of digital eye strain symptoms, including headaches, blurred vision, dryness in the eyes, and a gritty sensation. Experts have elucidated that the 20-20-20 rule operates through two mechanisms: firstly, it encourages frequent blinking, a process that revitalizes the eyes; secondly, it allows the eye muscles and associated neural pathways to experience a brief period of reprieve, facilitating rest and recovery.

Extended periods of computer usage can significantly impact your eye health, leading to issues such as dryness, redness, and overall eye fatigue. These discomforts are experienced by even the most resilient individuals. Interestingly, a formal terminology has been assigned to these challenges related to computer-induced eye strain, termed as “digital eye strain,” as per findings from a recent study.

Dr. Mina Massaro-Giordano, a reputable figure in the field of ophthalmology, specifically co-directing the Penn Dry Eye & Ocular Surface Center and holding a position as a clinical ophthalmology professor at the University of Pennsylvania, has affirmed the existence of digital eye strain. In her own words to Health, she stated, “Digital eye strain exists—this is a real thing.”

Encouragingly, scientific research has unveiled a straightforward yet effective solution to counter digital eye strain. This remedy is recognized as the “20-20-20 rule,” a strategy that proposes taking regular breaks from screen exposure every 20 minutes. During these intervals, it’s recommended to shift your focus to a point at least 20 feet away and sustain this gaze for a duration of 20 seconds.

Let’s delve deeper into the mechanics of the 20-20-20 rule, understanding its impressive effectiveness, and exploring the practical methods for its seamless incorporation into your routine.

What Is Digital Eye Strain Exactly?

Digital eye strain, recognized as computer vision syndrome, encompasses a collection of eye and vision-related challenges that emerge following extended use of electronic devices such as computers, tablets, e-readers, and phones. This condition, as delineated by the American Optometric Association (AOA), arises from the continuous engagement with screens and is particularly prevalent among those devoting two or more consecutive hours each day to screen activities, as highlighted by the AOA.

The strain exerted on the eyes is rooted in the heightened effort required during screen viewing. The clarity of text on digital displays is often not as finely defined as that found on physical pages. Furthermore, the contrast between the letters on digital interfaces and their backgrounds tends to be diminished, thereby contributing to a subtly demanding viewing experience, even if this perception is not overtly apparent.

In addition to these factors, “prolonged computer usage devoid of breaks and the utilization of incorrect prescription glasses suited for computer-specific distances” can also contribute to the development of digital eye strain, as elucidated by Vivian Shibayama, OD, an accomplished optometrist at UCLA Health.

The American Optometric Association outlines key symptoms associated with digital eye strain, encompassing headaches, blurred vision, and dry eyes. As Rudolph Wagner, MD, a clinical professor specializing in ophthalmology and visual science at Rutgers New Jersey Medical School, aptly expressed, this condition often materializes as a sensation of ocular fatigue, accompanied by a weighted, weary feeling and an intermittent gritty perception within the eyes.

New Research Confirms Effectiveness of 20-20-20 Rule

In a recently published study featured in the journal Contact Lens & Anterior Eye, a group of researchers engaged 29 individuals who were grappling with eye strain. These participants were enlisted to engage with specialized computer software that meticulously tracked the orientation of their gaze at regular intervals. At a frequency of every 20 minutes, the software would intermittently display a prompt, encouraging the study subjects to pause their screen activity for a span of 20 seconds, during which they were directed to focus their gaze on a point situated 20 feet away. Notably, this message remained on their computer screens until the participants actually adhered to the break and diverted their attention.

Prior to the commencement of the two-week study, researchers recorded the participants’ prevailing symptoms. This assessment was revisited one week after the study concluded. The results yielded a noteworthy finding: symptoms associated with eye strain, encompassing sensations of dryness, heightened sensitivity, and discomfort, exhibited noticeable amelioration over the course of the two-week intervention.

As the researchers elucidated, “Implementing reminders for the 20-20-20 rule exerted a significant influence on participants’ computer usage patterns.” This effect was evidenced by an increase in the frequency of breaks taken by participants throughout the day. The researchers inferred that these strategically incorporated breaks played a pivotal role in mitigating the symptoms of digital eye strain among the participants.

Why Does The 20-20-20 Rule Work?

The effectiveness of the 20-20-20 rule in alleviating digital eye strain is attributed to its multifaceted approach. Dr. Phillip Yuhas, an esteemed assistant professor at The Ohio State University College of Optometry, has shed light on the mechanisms underlying this rule, explaining its benefits in mitigating ocular discomfort, as reported by Health.

In essence, the 20-20-20 rule acts as a respite for your eyes. Dr. Yuhas elucidates that the act of fixating on a screen and engaging the intricate focusing mechanism needed to maintain clarity on the screen consumes energy. By adhering to the rule, this energy expenditure is alleviated.

Furthermore, this rule provides essential reprieve to the neurological pathways and the eye muscles responsible for facilitating focus. Dr. Yuhas aptly likens this break to the pause one takes between sets during a weightlifting session, allowing muscles to recuperate before resuming activity.

A key component of the 20-20-20 rule is its encouragement of blinking—an action often diminished during screen use. Dr. Yuhas highlights the significance of blinking, noting that each blink serves to refresh the tear film on the surface of the eye. Increased blinking contributes to the enhancement of tear health, subsequently promoting comfort during computer work.

In sum, the 20-20-20 rule operates through a combination of providing rest to eye-related mechanisms, conserving energy, and promoting the natural process of blinking, all of which collectively contribute to a more comfortable and strain-free experience during prolonged screen engagement.

Tips for Implementing the 20-20-20 Technique

While the software employed in the study remains exclusive to researchers, incorporating the 20-20-20 rule into your routine is entirely feasible and advantageous.

For those grappling with digital eye strain, Vivian Shibayama offers a practical suggestion: set a timer alert to prompt a break every 20 minutes. Upon the alert, intentionally shift your gaze away from the screen. Shibayama proposes positioning yourself near a window if possible, allowing you to briefly focus on a distant point outdoors. This is also an opportune moment to stand up and take a short walk to refresh your eyes and body.

To facilitate adherence, various phone apps like “Eye Care 20 20 20” are available. Phillip Yuhas endorses the use of these apps or alarms as effective tools. He emphasizes the significance of reminders, as incorporating new habits often requires external cues, especially during the initial phases.

If, after giving the 20-20-20 rule a try, you still find yourself grappling with digital eye strain, it might be prudent to seek the advice of an eye doctor. According to Dr. Mina Massaro-Giordano, persisting discomfort could signify underlying issues such as dry eyes or an unaddressed need for vision correction through glasses or contacts. Taking this step is pivotal to understanding and resolving the root cause of your discomfort.