The 20/20/20 Rule

Back when I was in optometry school, a LONG time ago, we were taught the 30/30 rule.  Computers were fairly new at the time and “screen time” and it’s effect upon our visual systems was just beginning to be researched.  We had computer “labs” in college and graduate school, where you would sign up for an hour to write a report.  The internet didn’t even exist yet!  An hour at the computer felt like an eternity.

We learned in our behavioral vision classes that patients should take a break every 30 minutes and look into the distance for 30 seconds in order to avoid eyestrain and headaches.  Needless to say, fast forward 30 years and while our recommendations about breaks haven’t changed too much, we have more “tricks” in our bag to help with digital eye strain. 

But first, what are the symptoms of digital eyestrain?

·         Headaches

·         Blurred vision

·         Aching or burning eyes

·         Dry eyes

·         Neck and shoulder pain

These symptoms may be caused by:

·         Poor lighting

·         Glare on a digital screen

·         Improper viewing distances

·         Poor seating posture

·       Uncorrected vision problems

·         A combination of these factors

With the current work from home and distance learning world we are living in, many more hours are spent continuously in front of a screen and I’ve fielded a much higher number of complaints of eyestrain, headaches and general discomfort when using devices or computers. This can be especially tough on younger eyes as they are much less used to so much screen time and also less able to articulate their symptoms.

The 20/20/20 rule tells us to take a break every 20 minutes and look into the distance at an object 20 feet away for 20 seconds in order to alleviate digital eyestrain.  I would add that an extra 20 minute break every two hours to get up, move and hydrate would be extremely beneficial.  Actually, a 60 minute break would be better but your places of employment and your children’s teachers might not be as excited about so many breaks!

New lens designs exist that provide relaxed vision for the digital age along with lens coatings that block out the shorter wavelengths of light emitted from screens that can cause eyestrain.  These blue light filters can be ordered as part of your prescription lenses. We also carry high optical quality reading glasses with blue light filters. 

If you are experiencing symptoms of digital eyestrain, it may be time to schedule an evaluation. I’m also happy to answer any questions you might have by email, text or phone. In the meantime, remember the 20/20/20 rule!