Screen time and your eyes: the 20-20-20 rule

Phones, laptops and TVs are part of daily life — for work, study and fun. Long screen sessions do not damage healthy eyes permanently, but they often cause “digital eye strain”: tired, dry, burning or blurry eyes, and sometimes headaches.

Why screens tire your eyes

When we look at a screen we blink much less often than normal, so the eyes dry out. Focusing at the same near distance for a long time also tires the eye’s focusing muscles.

Try the 20-20-20 rule

Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. Looking out of a window or across the room is enough.

More simple habits

• Keep the screen about an arm’s length away and slightly below eye level.
• Match screen brightness to the room, and avoid using your phone in the dark.
• Blink fully and often. If your eyes feel dry, ask us about lubricating eye drops.
• Make the text bigger instead of leaning closer to the screen.

Children and screens

Children rarely complain, so set limits and encourage breaks. Time playing outdoors in daylight every day is linked with a lower risk of children becoming short-sighted (myopia).

When to get your eyes checked

If your eyes still feel strained even with breaks, you may need glasses for screen distance or an updated prescription. Anti-glare lenses cut reflections from screens and lights, and many people find blue-cut lenses comfortable for long screen work.