20-20-20 Rule Timer
Every 20 minutes, a chime tells you to look 20 feet away for 20 seconds. It loops on its own until you stop it.
How to use the 20-20-20 timer
- Press Start and get on with your screen work.
- After 20 minutes you’ll hear a chime (and see a notification if you allowed them on the main timer). Look at something about 20 feet away and let your eyes relax.
- A second chime after 20 seconds means you’re done. The next 20-minute round has already started.
The timer keeps correct time in a background tab because it works from timestamps, and the chimes are scheduled on the audio clock. If your phone locks the page, it catches up when you come back.
Other ways to look after your eyes at a screen
- Blink fully. People blink far less while reading a screen, which dries the eyes.
- Keep the screen about an arm’s length away and slightly below eye level.
- Reduce glare: match screen brightness to the room.
- Take a longer break away from screens every couple of hours — the Pomodoro timer builds those in.
Questions
What is the 20-20-20 rule?
Every 20 minutes of screen time, look at something about 20 feet (6 metres) away for at least 20 seconds. It is recommended by the American Academy of Ophthalmology and the American Optometric Association as a simple way to reduce digital eye strain.
Does the 20-20-20 rule work?
It helps with the symptoms of digital eye strain (tired, dry or aching eyes) by relaxing the focusing muscles and reminding you to blink. A 2023 study by Talens-Estarelles and colleagues in Contact Lens and Anterior Eye found 20-20-20 breaks reduced digital eye strain symptoms in the short term. It is not a treatment for eye disease; see an eye doctor if symptoms persist.
What if I can’t see 20 feet away?
Look out of a window, down a corridor, or across the room at the farthest point you can. The point is to change your focus from near to far.
Can I combine it with Pomodoro?
Yes. A 25-minute Pomodoro is close to 20 minutes, so you can use each short break for an eye break too. If you work in long blocks, keep this timer running in another tab: it repeats on its own.
Other rhythms
Classic Pomodoro 25/5Flowtime52/1750/10AnimedoroADHDUltradian