What is 202020 rule/20-20-20 rule ?
The 20-20-20 rule involves taking a break from staring at a computer or other digital screen every 20 minutes and looking at an object 20 feet away for 20 seconds. This allows your eyes to rest and refocus, reducing the strain caused by staring at a screen for extended periods of time.
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Who came up with the 20-20-20 rule?
Dr. Jeffrey Anshel
The 20-20-20 rule is a simple yet effective technique that can help prevent eye strain and reduce the risk of developing eye problems. The rule involves taking a break from staring at a computer or other digital screen every 20 minutes and looking at an object 20 feet away for 20 seconds. This allows your eyes to rest and refocus, reducing the strain caused by staring at a screen for extended periods of time.
How does the 20-20-20 rule work?
The 20-20-20 rule is based on the fact that the muscles in the eyes are constantly working to focus on objects at different distances. When we stare at a computer or other digital screen for an extended period of time, these muscles become fatigued and can cause eye strain, headaches, and other symptoms.
To understand the importance of the 20-20-20 rule, it is helpful to understand how the eyes work. The eye is a complex organ that consists of several parts, including the cornea, iris, lens, and retina. Light enters the eye through the cornea and is focused by the lens onto the retina, which sends signals to the brain that allow us to see.
When we look at a computer or other digital screen, the eyes are constantly adjusting to focus on the pixels on the screen. This requires the eye muscles to work harder than they do when looking at objects in the distance, such as a wall or a tree. Over time, this can lead to eye strain and other problems.
20-20-2-hour rule for children
If vision breaks can be taken outside, the research shows that the benefits are even greater. The 20-20-20 rule may be modified to the 20-20-2-hour rule. In addition to taking vision breaks to look at distance every 20 minutes, children should get 2 hours of outdoor time during daylight hours.(ref)
How is 20-20-20 rule effective?
The 20-20-20 rule is a simple and effective way to reduce eye strain and prevent eye problems. By taking a break every 20 minutes and looking at an object 20 feet away for 20 seconds, you give your eye muscles a chance to rest and refocus. This can help reduce the risk of developing eye problems and improve overall eye health.
When looking at a screen monitor — The ciliary muscles contract and the curve of the lens steepens. A steeper lens curvature is needed to focus incoming light rays from your screen onto the retina.
When looking 20+ feet away — The ciliary muscles relax, and the curve of the lens flattens.
A flatter lens curvature is needed to focus incoming light rays from distant objects on the retina.
The ciliary muscles stay contracted the entire time that a near object, such as a computer monitor, is in focus. Taking a break to look at distance allows the ciliary muscles to relax after a sustained period of accommodation.
Other eye muscles, such as the extraocular muscles, which control eye movement, also work to maintain a clear image when you are focused on your screen. These eye muscles have to keep the eyes turned slightly inward, or converged, the entire time.
People also blink less when they are focusing on their monitor for a long time. Blinking is essential for maintaining the eye’s comfort and health. When we take a break and look at the distance, we resume our natural blink pattern, re-establishing the tear film and soothing the eyes.
So, gazing at a distance 20 (or more) feet away allows intermittent rest for eye muscles between periods of accommodation and convergence.
Other steps to reduce eye strain
In addition to the 20-20-20 rule, there are other steps you can take to reduce eye strain and improve eye health. These include:
- Adjusting the brightness and contrast of your computer or other digital screen to reduce glare and eye strain.
- Positioning your computer or other digital screen at the right distance and height to reduce eye strain.
- Taking regular breaks to rest your eyes and reduce eye strain.
- Blinking regularly to keep your eyes lubricated and prevent dryness.
- Using artificial tears or other eye drops to keep your eyes lubricated and prevent dryness.
- Getting regular eye exams to detect and treat eye problems early.
By following these tips and incorporating the 20-20-20 rule into your daily routine, you can help reduce the risk of developing eye problems and improve overall eye health. If you experience persistent eye strain or other symptoms, it is important to consult with an optometrist or other eye care professional for a comprehensive eye exam.