20-20-20 Rule Timer Calculator
Calculate your break schedule using the 20-20-20 rule to reduce eye strain from screen time.
Break Schedule
The 20-20-20 Rule: Every 20 minutes, look at something 20 feet (6 meters) away for 20 seconds.
Total Breaks = (Screen Time in Minutes / 20) - 1
Total Rest Time = Total Breaks × 20 seconds
Why it works:
- Reduces digital eye strain (computer vision syndrome)
- Gives eye muscles a chance to relax
- Helps prevent dry eyes from reduced blinking
- Reduces headache and neck tension
Additional tips:
- Position your screen 20–26 inches (50–65 cm) from your eyes
- Adjust screen brightness to match surroundings
- Use the 20-20-20 rule as a minimum — longer breaks every hour are even better
- Blink frequently — we blink 66% less when staring at screens