Every 20 minutes, look about 20 feet away for 20 seconds; use it as a reminder to blink too.
How to do it
Set a gentle reminder during long computer sessions. About every 20 minutes, look out a window or toward a distant object about 20 feet (6 meters) away for at least 20 seconds. The aim is to interrupt sustained near focus, not to measure the distance with precision.
While looking away, let your eyelids close fully a few times. You can also stand up and reset your posture. The rule is a comfort habit, not a diagnostic test or a guarantee that symptoms will disappear.
When a break is not enough
If you still have frequent headaches, double vision, persistent blur, pain, or marked dryness, arrange an eye exam. An outdated prescription, dry eye, or another problem may need attention. Keep routine eye appointments even when breaks seem to help.
Common questions
Does the object have to be exactly 20 feet away?
No. The useful habit is to interrupt long near-focus sessions and look into the distance for a short time. An outdoor view or a far wall is fine when an exact 20-foot target is impractical.
Can I use a timer?
Yes. A quiet repeating reminder can make breaks more consistent. Pair it with a full blink and a posture reset. If symptoms continue despite breaks and comfortable display settings, a professional exam is the next step.
For persistent changes or symptoms, arrange an eye examination. Seek urgent medical care for sudden vision loss, a new curtain or shadow, many new floaters with flashes, severe eye pain, an eye injury, or sudden double vision.
Sources & further reading
This is general educational content based on the linked sources. It is not a diagnosis, prescription, or a substitute for advice from your own eye-care professional. See an error? Contact us.
