Do THIS Every 20 Minutes to STOP Digital Eye Strain
By
Dr. Scott Olson, ND
Posted July 2, 2025
Our eyes are under assault—they are the true victims of our current digital age.
And it’s because we are constantly glued to screens… phones, tablets, computers, TVs—you name it.
Unfortunately, that screen time is taking a serious toll.
Digital eye strain affects millions worldwide. In fact, up to 50 percent of computer users could develop the condition, with symptoms like dryness, watering, itching, burning, blurriness, and double vision.
But you don’t have to ditch your devices to protect your vision…
The solution to digital eye strain is remarkably simple—it doesn’t even require pricey gadgets, risky meds, or complicated treatments.
All you need is the 20-20-20 rule.
It works like this… Every 20 minutes, take a 20-second break to focus on something 20 feet away.
This brief pause allows your eye muscles to relax, reducing the strain associated with constant near-focus work.
See, when we stare at screens, our blink rate plummets, leading to dry, irritated eyes. These short breaks help reestablish normal blinking patterns, restoring moisture to your eyes.
This simple rule alone is a great start. But you can do even more to protect your vision:
- Position your screen at arm’s length and slightly below eye level to reduce eye and neck strain.
- Increase font sizes to minimize squinting heading off eye fatigue.
- Ensure you have proper lighting—not too bright or dim—to reduce glare and contrast issues.
- Consider using blue light filtering glasses or screen filters, especially at night when blue light can interfere with sleep.
- Use artificial tears if your eyes feel dry, especially in air-conditioning which can worsen dryness.
- Ensure your eye prescription is up to date as even minor vision corrections can significantly reduce eye strain.
- Take several longer breaks throughout the day to give your eyes a complete rest from screens.
These simple adjustments can prevent or improve digital eye strain. In fact, many notice improvement within days.
Remember, your eyes weren’t designed for hours of screen time. But when you incorporate these eye-friendly habits into your daily routine, you can continue to enjoy your digital devices while preserving your precious vision for years to come.
P.S. Is your eyesight putting you at risk of Alzheimer’s?
Source:
Talens-Estarelles C, Cerviño A, García-Lázaro S, Fogelton A, Sheppard A, Wolffsohn JS. The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Cont Lens Anterior Eye. 2023 Apr;46(2):101744. doi: 10.1016/j.clae.2022.101744.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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