Do these 3 things before closing this tab:
1Repair Windows errors before they cause bigger problems2Fix the driver behind crashes, sound loss and screen glitches3Clear out junk files and repair common Windows errorsFor eye comfort, try looking at something about 20 feet (6 metres) away for at least 20 seconds every 20 minutes—the familiar 20-20-20 rule. Treat it as an easy reminder, not a precisely validated prescription. For longer stretches of computer work, also take short breaks or switch activities; a brief change in where you look is not the same as time away from continuous screen and keyboard work.
What break schedule should you try?
Use two kinds of pauses, according to what you are doing:
| Break | Practical cadence | Purpose | What the evidence says |
|---|---|---|---|
| Brief visual pause | Every 20 minutes, look about 20 feet (6 metres) away for at least 20 seconds. | Interrupt continuous near viewing; blink and let your eyes refocus. | The American Academy of Ophthalmology and CDC/NIOSH describe the 20-20-20 rule as guidance, but a small controlled study did not find a significant benefit from its tested 20-second break schedules. AAO guidance; CDC/NIOSH; Johnson and Rosenfield study |
| Longer work pause or activity change | As a practical example, take 5–10 minutes each hour. | Reduce continuous screen and keyboard demands and, where possible, change posture. | The UK Health and Safety Executive (HSE) gives this as an example, not a universal exact schedule. NIOSH reports reduced discomfort and eyestrain with hourly five-minute breaks added to conventional rests. HSE guidance; CDC/NIOSH |
Why use 20-20-20 if the exact interval is uncertain?
It is a memorable way to interrupt prolonged close-up viewing. The AAO recommends regular breaks using the rule, and CDC/NIOSH also describes it as guidance for eye fatigue or strain. That makes it a reasonable reminder to try, but not a proven treatment with an established optimal interval.
In a controlled study, Johnson and Rosenfield tested 30 young participants during a cognitively demanding 40-minute tablet-reading task. Participants had 20-second breaks every 5, 10, or 20 minutes, or no breaks. The tested break schedules did not significantly change reported symptoms, reading speed, or accuracy. The authors said their results did not support scheduled 20-second breaks as a therapeutic intervention for digital eye strain. Because the study was small and brief, it does not establish that all breaks are ineffective or determine the best schedule for other people, tasks, or longer periods of use. Read the study abstract on PubMed.
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How often should you take longer breaks from computer work?
For work involving a screen or keyboard, HSE offers 5–10 minutes after 50–60 minutes of continuous work as a general example. Its current guidance says 5–10 minutes each hour is better than 20 minutes every two hours. HSE also says the right timing depends on the type and mix of work; a short change of activity or informal time away from the screen can count.
That is UK workplace guidance, not a universal legal requirement. HSE states that there is no legal guidance about how long and how often breaks should be for display-screen-equipment work. Its practical advice is to organise work so that breaks or changes of activity interrupt long continuous periods and allow a posture change where possible. See HSE’s work-routine and breaks guidance.
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What workplace break findings do—and do not—show
CDC/NIOSH reports that overall musculoskeletal discomfort and eyestrain were significantly reduced when hourly five-minute breaks were added to conventional twice-daily rest breaks. This finding concerns a broader workplace-break arrangement; it is not a trial proving that the 20-20-20 rule works. The cited NIOSH passage does not give a numeric effect size. CDC/NIOSH workplace guidance.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.What if your eyes still feel uncomfortable?
If dry eyes are part of the problem, artificial tears may help refresh them. The AAO advises contacting an ophthalmologist if symptoms continue. It also says digital-device blue light has not been shown to damage eyes and does not recommend special blue-light-blocking eyewear for computer use. AAO advice on blue light and digital eye strain.
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