20-20-20 eye break timer
Every 20 minutes, look at something 20 feet away for 20 seconds. Press Start, leave the tab open, and a chime tells you when to look up and when to go back to work.
Screen time 1 of 5
20:00
Work as normal. A chime will tell you when to look away.
Full schedule (10 steps, 1 h 41 min)
| # | Step | Starts at | Length |
|---|---|---|---|
| 1 | Screen time 1 of 5 | 0:00 | 20:00 |
| 2 | Look into the distance | 20:00 | 0:20 |
| 3 | Screen time 2 of 5 | 20:20 | 20:00 |
| 4 | Look into the distance | 40:20 | 0:20 |
| 5 | Screen time 3 of 5 | 40:40 | 20:00 |
| 6 | Look into the distance | 1:00:40 | 0:20 |
| 7 | Screen time 4 of 5 | 1:01:00 | 20:00 |
| 8 | Look into the distance | 1:21:00 | 0:20 |
| 9 | Screen time 5 of 5 | 1:21:20 | 20:00 |
| 10 | Look into the distance | 1:41:20 | 0:20 |
How to use the 20-20-20 timer
- Leave the defaults (20 minutes, 20 seconds) or adjust them to suit your work.
- Choose a session length. The timer fits in as many complete screen-and-break cycles as the session allows and then stops, so you are not left with a stray reminder after you have finished.
- Press Start and work as normal. When the chime sounds and the panel turns green, look at something at least 20 feet (about 6 metres) away until the next chime.
- Keep the tab open. It can sit behind your other windows: the countdown stays accurate, and the tab title shows the time left.
The chime is generated inside the page and is quiet. If you work with headphones, keep them on, or leave the timer visible in a corner of the screen. With sound off, the timer still counts but cannot get your attention, which rather defeats the purpose.
The rule, and what it is for
Looking at something close, such as a screen at arm's length, keeps the focusing muscles inside the eye working. Looking into the distance lets them relax. People also blink less often while concentrating on a screen, which lets the eye's surface dry out. The 20-20-20 rule is a memorable way to build in regular pauses that address both: a distant view, and a moment to blink.
The three twenties are round numbers chosen to be easy to remember, not thresholds found in a laboratory. The rule is widely recommended by optometrists and ophthalmologists as a comfort habit for screen users. It is not a treatment for any eye condition, and there is no good evidence that screen use causes permanent damage that the rule prevents. What it does is make long screen sessions more comfortable for many people.
Worked example
With the defaults, one cycle is 20 minutes of screen time plus a 20-second look-away: 20 minutes 20 seconds. A two-hour session holds five complete cycles (five cycles take 101 minutes 40 seconds; a sixth would end at 122 minutes, past the two hours). You would look away five times, for 1 minute 40 seconds in total, and the timer finishes at 1 hour 41 minutes 40 seconds.
Breaks per session
| Session | Look-away breaks | Total time looking away |
|---|---|---|
| 1 h | 2 | 40 s |
| 2 h | 5 | 1 min 40 s |
| 4 h | 11 | 3 min 40 s |
| 8 h | 23 | 7 min 40 s |
At the default 20 minutes of screen time and 20 seconds looking away.
Making the breaks count
- Look properly far. A window is ideal. The far wall of a small office is better than nothing, but the further the better.
- Blink. A few slow, complete blinks during each break help spread the tear film across the eye.
- Do not reach for your phone. Swapping one close screen for another does not give your eyes a rest.
- Check the set-up. Glare on the screen, a screen that is too close, or text that is too small make eyes work harder between breaks. Many people find a screen roughly an arm's length away, with its top at or slightly below eye level, comfortable.
Limits of this timer
It knows nothing about your eyes. If you have persistent discomfort, headaches, blurred or double vision, or if your glasses prescription is out of date, a timer is not the answer: book an eye test. The timer also cannot tell whether you are at your screen; if you step away, press Pause or Reset. It runs only while this tab is open and your computer is awake, and it saves nothing between visits.
For a longer break every hour or so, pair it with the stretch break timer or the Pomodoro timer, or use the break planner to lay out the whole day.
Common questions
What is the 20-20-20 rule?
Every 20 minutes of screen use, look at something about 20 feet (6 metres) away for at least 20 seconds. It is a simple habit recommended by eye-care organisations, including the American Optometric Association and the American Academy of Ophthalmology, to reduce the tired, dry, strained feeling that can come with long periods of close-up screen work.
Does it have to be exactly 20 feet?
No. The point is to look far enough away that your eyes relax their close-up focus. Across a room, down a corridor or out of a window all work. If you only have a wall a few feet away, stand up and find a longer view; the break is also a good moment to change position.
Can the 20-20-20 rule damage or improve my eyesight?
It is a comfort habit, not a treatment. Eye strain from screen use is generally temporary, and taking breaks helps with the symptoms. It will not correct short sight or any other condition. If symptoms such as blurred vision, headaches or dry eyes persist, have an eye examination.
Why do my eyes feel dry after screen work?
People tend to blink less often and less completely while concentrating on a screen, so the surface of the eye dries. Slow, full blinks during the look-away break help. Screen position, glare and dry air in the room also play a part.
Can I use a different interval?
Yes. The 20-minute figure is a memorable round number rather than a measured threshold. If 20 minutes interrupts you too often, a slightly longer interval that you actually keep to is more useful than a perfect one you ignore. Change the settings above.
Other tools
- Stretch routine builder Give me a 5-minute stretch routine for my neck and wrists, and time it.
- Stretch break timer Remind me to get up and stretch, and tell me which stretches to do.
- Desk stretch routines What stretches can I do at my desk for my neck and shoulders?
- Pomodoro timer I need a 25-minute focus timer with breaks.
- Box breathing and 4-7-8 timer Count box breathing for me so I do not have to.
- Interval timer I need a 30 seconds on, 30 seconds off timer.
- Sit-stand desk schedule planner When should I switch between sitting and standing at my desk?
- Workday break planner When should I take my breaks in an 8-hour shift?
- Stretch library Every stretch with a picture, steps, hold times and when to stop.