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Eye Strain Break Calculator
Plan a full day of screen work
That’s 24 twenty-second breaks — about 8.0 minutes of looking away over the day. Tiny investment, big payoff for accommodative spasm and dry-eye risk.
The 20-20-20 rule
Every 20 minutes, look at something 20 feet away for 20 seconds. The American Academy of Ophthalmology recommends it to break the focus-lock that causes digital eye strain, dry eye, and tension headaches.
Other quick wins
- Blink consciously: screen use cuts blink rate by ~60%, drying the cornea.
- Match brightness to room: screen too bright in a dim room is a strain magnet.
- Position the monitor: top edge at or just below eye line, ~22 inches from your face.
- Hydration + humidity: dry-air offices accelerate dry eye; a small humidifier helps.
- Persistent symptoms: see an optometrist — you may need an updated prescription or specialty “office” lenses.
A built-in 20-20-20 timer plus a daily-screen-hours planner. Every 20 minutes of focus, look at something 20 feet away for 20 seconds — the American Academy of Ophthalmology’s standard recommendation for digital eye strain. The timer keeps running across tab switches because it uses timestamps, not interval ticks.
Pair with the ergonomic desk setup checker for the geometry side of the same problem.
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- Click Start.
- Look at your screen for 20 minutes.
- When the rest phase begins, look 20 feet away for 20 seconds.