During National Eye Health Week, we’re encouraging everyone to give a little more thought to their eye health – including the impact our everyday screen habits can have on how our eyes feel.
From checking emails first thing in the morning to working on a laptop, scrolling through social media or settling down with your favourite series, screens have become a big part of everyday life.
While using a computer or digital device won’t permanently damage your eyes, spending long periods concentrating on a screen can leave them feeling tired and uncomfortable. This is often known as digital eye strain.
The good news? One of the simplest ways to give your eyes a break takes just 20 seconds.
What is the 20-20-20 rule?
The 20-20-20 rule is easy to remember:
Every 20 minutes, look at something at least 20 feet away for at least 20 seconds.
When we spend time looking at a laptop, phone, tablet or anything else close to us, our eyes are continually working to keep what we’re looking at in focus. Looking into the distance gives your eyes a chance to relax from prolonged close work.
Twenty feet is around six metres, but there’s no need to get the measuring tape out. Simply look across the office, out of a window or towards something on the other side of the room.
Why do our eyes get tired when we use screens?
It’s easy to become absorbed in what we’re doing and spend hours looking at a screen without thinking about our eyes.
Prolonged screen use can contribute to symptoms including:
- Tired or uncomfortable eyes
- Dry or irritated eyes
- Blurred vision
- Difficulty focusing
- Headaches
- Watery eyes
You may also notice discomfort around your neck or back, particularly if your screen or workstation isn’t positioned comfortably.
When we’re concentrating on a screen, we can also blink less frequently. Blinking helps keep the surface of our eyes moist, so reduced blinking can contribute to that familiar dry or gritty feeling after a long day at the computer.
Regular breaks can make screen-heavy days more comfortable.
How to make the 20-20-20 rule part of your day
Like most healthy habits, the trick is remembering to do it.
Try setting a recurring reminder on your phone, computer or smartwatch every 20 minutes. When it appears, resist the temptation to simply move from your laptop to your phone. Instead, look away completely. If you work near a window, choose something in the distance – a building, tree or passing car – and focus on it for 20 seconds.
You can also use natural breaks throughout your working day. Finished an email? Look away from your screen. Waiting for a video call to start? Take the opportunity to focus into the distance. Small breaks soon add up.
This National Eye Health Week, listen to your eyes
National Eye Health Week is a useful reminder that looking after your eyes isn’t just about seeing clearly. It’s also about noticing changes and paying attention when something doesn’t feel quite right.
The 20-20-20 rule can help reduce the discomfort associated with prolonged screen use, but it isn’t a replacement for regular eye examinations. If you’re regularly experiencing headaches, blurred vision, dry or uncomfortable eyes, difficulty focusing or changes to your vision, it’s worth getting your eyes checked rather than simply putting it down to screen time.
Our local opticians can check your vision, assess your eye health and make sure your current prescription is right for you.
This National Eye Health Week, make your eye health a priority. Book an eye examination at your nearest branch and let our local experts take a closer look.
