Follow the 20-20-20 Rule to Prevent Eye Strain

We are living in an era of technology and in this era gadgets like mobile phones, tablets, computers, laptops, and televisions have become an essential part of our lifestyle. Today, we can’t even imagine our lives without them. But we also can’t escape from the fact that with their increased use our eyes have to endure a lot. Spending a long span looking at the screens of these gadgets can strain the eyes.


According to the best eye specialists in Gurgaon, symptoms that indicate eye strain include eye-watering, blurred vision, headaches, eye redness, and dry eyes. This can be prevented by using eye drops, reducing screen glare, adjusting the screen’s contrast so that the screen is bright enough to read the text without straining, using anti-glare glasses, etc. Dr. Neeraj Sanduja, who is one of the best retina specialists in Gurgaon, suggests that the best prevention measure for eye strain is to follow the 20-20-20 rule.


The rule says that for every 20 minutes spent looking at a screen, a person should look at something 20 feet away for 20 seconds, hence its name the 20-20-20 rule. Thus, this rule serves as the best way to remember to take frequent breaks. This reduces eye strain caused by looking at the digital screens for too long. According to the Optometry Times, this rule was designed by Californian optometrist Jeffrey Anshel as an easy reminder to take breaks and prevent eye strain. After that, scientific research tested the effectiveness of the 20-20-20 rule. Both the American Optometric Association and the American Academy of Ophthalmology recommend the 20-20-20 rule as a way to reduce eye strain.


Making this rule a habit is the best way to care for your eyes and prevent eye strain. Once embedded into your lifestyle, this rule becomes very simple to follow. When following the rule, a person takes a 20-second break from looking at a screen every 20 minutes. During this break, the person focuses on an object 20 feet away. This relaxes the eye muscles and prevents eye strain. Here are a few ways which will help you to follow this rule effectively:


1. Cultivating a new habit, of course, needs practice, time and sincere efforts. In the beginning, it will be difficult to follow this rule as you will forget to do so but don’t give up or get demotivated. Set an alarm for every 20 minutes while working, as a reminder to take a break. Remember practice makes the man perfect.


2. It is better if during a 20-second break you look out of the window as looking at 20 feet outside will be more soothing to your eyes than looking at the 20 feet inside. Closing your eyes for 20 seconds every 20 minutes can also be beneficial. Follow the way best for you and that relaxes you more.


3.There are apps developed to help people follow the 20-20-20 rule. Download one such app and it will become your mentor in the process of following this rule. Examples of such apps are eyeCare and ProtectYourVision.




The 20-20-20 rule can be underlined as the best rule for preventing eye strain. If you are having an eye strain you should give it a try but if it still persists then it better you consult an eye specialist. If you are looking for the best eye clinic in Gurgaon, visit Viaan Eye and Retina centre and get the best expert solution for all your vision problems.

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