Screen breaks that actually ease eye strain

A screen break helps when it changes what your eyes are doing, not only how long you stare at a monitor. The simplest version is the 20-20-20 rule: every 20 minutes, look at something about 20 feet away for 20 seconds.

Why screens tire the eyes

Optometry specialists at health.osu.edu describe computer vision syndrome as a group of symptoms that can appear after staring at a screen for longer than two hours. People report blurred vision, eye strain, dry eyes, a burning sensation, double vision and headaches. Small text, low contrast and close viewing distances add to the load.

The 20-20-20 rule and longer rests

Following the rule lets the focusing system of the eyes relax periodically through the day rather than staying locked at one distance. The American Optometric Association, whose page on aoa.org covers the same condition, suggests resting the eyes for 15 minutes after two hours of continuous computer use, and looking into the distance for 20 seconds for every 20 minutes of screen viewing.

Adjust the desk setup

• Set the screen so the eyes look slightly downward, around 15 to 20 degrees below eye level, and roughly 20 to 28 inches from the face.
• Move the screen away from windows and overhead lights to cut glare, or add a glare filter if that is not possible.
• Increase the text size on the device so you are not leaning in to read.
• Blink often, because blinking keeps the front surface of the eye moist.
• Keep the screen clean, since dust and fingerprints scatter light.

When to get help

Symptoms that persist, or that continue after you stop working at a screen, are worth discussing with an optometrist or ophthalmologist. The Ohio State guidance notes that a general glasses prescription may not suit screen viewing distance, and that an annual eye exam checks vision and eye health even when nothing feels wrong.

The bottom line

Break the stare on a schedule, set the screen slightly below eye level and an arm's length away, and blink deliberately. This article is general information, not medical advice; if eye strain, headaches or changes in vision continue, see a qualified eye care professional about your own situation.