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The 20-20-20 rule on a Mac
Every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. It's the simplest habit for eyes that feel tired after a day at the screen.
Why it helps
When you look at a screen you blink far less than usual, and your eyes stay focused at one short distance for hours. That's what leaves them dry, tired and blurry by the evening. The American Academy of Ophthalmology recommends the 20-20-20 rule for exactly this, and notes that it also reminds you to blink (AAO). Screen eye strain is uncomfortable but usually temporary; if your eyes hurt or your vision changes, see an eye doctor.
How to do it well
- Look far, not just away. A window, the end of a corridor, a building across the street. Something close, like your phone, doesn't let your eyes relax.
- Blink slowly a few times first. Full, slow blinks spread the tear film your eyes skipped while you were reading.
- Keep it to 20 seconds. Short enough not to break your flow, long enough to count.
- Let breaks you already take count. Walking to the kitchen or a phone call away from the screen rests your eyes too.
Ways to remember it on a Mac
The rule is easy; remembering it every 20 minutes isn't. Some options:
- A timer. Free and simple, but it rings in meetings and keeps counting while you're away.
- A break reminder app. Most pause during calls and full screen, and some count time away as a break. We compared a few in break reminder apps for Mac.
- A companion. Glueys turns the rule into a moment you share: your Gluey blinks three times with you, then you both look far away for 20 seconds.
Glueys does this with you: a little bunny, koi or lumberjack lives in your Mac's menu bar and, every 20 minutes, blinks slowly and looks away with you. See it in action or get it on the Mac App Store: $2.99 once, no subscription.
Common questions
Is it 20 seconds or 20 minutes of rest?
20 seconds of looking far away, every 20 minutes of screen time.
Can I close my eyes instead?
Yes. The AAO suggests simply shutting your eyes for 20 seconds if you're not on a call.
Does it replace breaks from sitting?
No, it's for your eyes. Your body needs its own breaks: see how often to stand up at work.