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The 20-20-2 Rule: tips for maintaining your eye and general health

In today's modern life, we spend a lot of time behind screens, for work, education, or entertainment. A life without screens unthinkable. This trend has led to a significant rise in screen time, raising global concerns about health and also eye health. One effective rule for maintaining good eye health and general health is the 20-20-2 rule.

The 20-20-2 rule is a simple and impactful concept. The idea is to take a break from the screen every 20 minutes, focus on the sky for 20 seconds, and spend two hours outside in daylight each day.

20 minutes of screen time

Spending extended periods in front of screens is not beneficial for the eyes. It can lead to eye strain, dryness, discomfort, and, over time, may contribute to vision issues. Taking a break every 20 minutes helps relief the eyes and maintain eye health.

20 seconds looking at the sky

After every 20 minutes spent using a screen, walk to a window and look at the sky for 20 seconds. It takes about 20 seconds for your eyes to completely relax. Need some help with the 20 minutes and 20 seconds? There are some free apps you can download like Eye Care 20 20 20 that can help.

2 hours outside

The final aspect of the rule is spending two hours outside preferably in the morning. Natural light exposure is not only healthy for the eyes but for the entire body. Regular outdoor time improves sleep, mood, and overall health. Daylight always provides the right light intensity and spectrum at the right time, unlike artificial indoor lighting. You can focus your eyes at different distances and adapt to different light conditions, this is good for visual acuity and flexibility.


The 20-20-2 rule is particularly important for children. The rate of myopia, or shortsightedness, is escalating worldwide, with children being at significant risk because their eyes are still developing. Myopia occurs when the shape of the eye is too long, causing light to bend inaccurately and results in blurred distance vision. Screen time and a lack of outdoor activities and light intensities are factors that contribute to myopia.



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