Take a 20-second break every 20 minutes: look away from the screen at something at least 20 feet away. This 20-20-20 rule is recommended by the American Academy of Ophthalmology (AAO) as a practical way to ease digital eye strain—not as a guarantee against eye disease.
How the 20-20-20 rule works
- Every 20 minutes, stop looking at the game screen.
- Focus on an object at least 20 feet away.
- Keep looking at it for at least 20 seconds, then resume if you feel comfortable.
The AAO describes this routine as a way to reduce eye strain during screen use. It does not establish a different interval specifically for gaming. The American Optometric Association (AOA) also advises gamers to take frequent screen breaks, but its gaming guidance does not set another numeric schedule: AAO guidance on blue light and eye strain and AOA guidance on gaming and digital eyestrain.
Why a break can help—and what it cannot promise
Long stretches of close screen use can be associated with eye discomfort and dry-eye symptoms. The AAO notes that people tend to blink less while staring at screens, which can contribute to discomfort. Looking into the distance gives your eyes a brief pause from close focus; blinking fully during that pause may also help.
The recommendation is practical symptom-reduction guidance, not proof that gaming damages your eyes or that this schedule prevents eye disease. The AAO says there is no scientific evidence that light from digital devices damages the eyes. The available guidance does not quantify how much the 20-20-20 rule reduces symptoms for gamers.
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Make your gaming setup more comfortable
- Choose a comfortable viewing distance. AOA’s gaming article suggests at least 20 inches for larger screens and 13 inches for smaller devices. Treat these as figures from that guidance, not universal standards for every player or setup.
- Adjust the display. AAO advises setting brightness and contrast to comfortable levels and dimming nearby lighting if it is causing glare.
- Check your posture and screen position. Keep the screen at a comfortable height rather than too high in your field of vision; HealthyChildren.org also recommends distance-viewing breaks for children.
- Remember to blink and look away. A break should take your gaze off the screen, not just move it to another nearby display.
See the AAO’s digital-device guidance and AOA’s gaming and digital eyestrain guidance for additional screen-use advice.
For children: keep brief breaks distinct from hourly pauses
HealthyChildren.org recommends that children ideally take a screen-time break every 20 minutes by looking at something 20 feet away for 20 seconds. AAP News separately suggests using a timer to remind children to put screens down for at least 10 minutes every hour. These are different prompts: the longer hourly pause is not presented as a replacement for the brief 20-20-20 breaks. The AAP News article’s comments about educational screen time were made during the pandemic and should not be treated as current universal screen-time policy.
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Sources: HealthyChildren.org on avoiding eye and back strain and AAP News on screen time and eye strain.
Do you need a timer or blue-light glasses?
A timer is optional. Use an alarm on a phone, computer, or console if it helps you remember; buying a separate visual timer is not necessary.
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Blue-light-blocking glasses are not a required fix for gaming eye strain. The AAO does not recommend them for eye protection from screens because evidence that device blue light damages the eyes is lacking. See AAO’s explanation of blue-light-blocking glasses.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When to ask an eye-care professional
Seek individualized advice if discomfort persists, keeps returning, or interferes with normal vision or activities. AOA notes that prescription needs and focusing or eye-coordination issues can contribute to computer-related symptoms; an eye-care professional can assess what may be causing yours. The cited guidance does not set a universal symptom threshold or number of minutes for booking an examination. See AOA’s computer vision syndrome guidance.
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