20-20-20 Rule Timer: give your eyes a break
Focus25:00
If you spend hours in front of a screen, your eyes rarely get a chance to relax. The 20-20-20 rule is an easy habit that helps: every 20 minutes, look at something about 20 feet (6 meters) away for 20 seconds. This timer is already set to the rule, with 20 minutes of work followed by a 20-second eye break, looping automatically so you can keep working.
What is the 20 20 20 rule?
The 20-20-20 rule is a simple habit recommended by eye-care professionals, including the American Academy of Ophthalmology, for people who spend long periods looking at screens. Every 20 minutes, you pause and look at something at least 20 feet away, roughly across a room or out of a window, for at least 20 seconds.
Reading a screen up close keeps your eyes focused at a short distance for long stretches. Looking at a distant point gives them a moment to relax. The rule is easy to remember but just as easy to forget once you are absorbed in your work, which is exactly why a timer helps.
Digital eye strain: why screen time tires your eyes
Digital eye strain, also called computer vision syndrome, describes the discomfort many people notice after long screen sessions: tired or dry eyes, blurry vision, headaches, or a stiff neck and shoulders. One commonly cited reason is that people tend to blink less when they concentrate on a screen, which can leave the eyes feeling dry.
The 20-20-20 rule is one small habit among several that may help. It works best alongside a comfortable setup and regular longer breaks.
- Blink fully and more often, especially during the 20-second breaks.
- Keep your screen about an arm's length away and slightly below eye level.
- Match screen brightness to the room and reduce glare from windows and lamps.
- Enlarge the text instead of leaning toward the screen.
- Every hour or two, take a longer break away from screens.
How to use this eye strain timer
- 1Press Start and get to workThe first 20-minute block counts down while you keep working in any other app.
- 2Look far away when the alarm ringsChoose a point at least 20 feet (6 meters) away, such as a window or the end of a hallway, and hold your gaze for 20 seconds.
- 3Let it loopThe next 20-minute round follows automatically, so the reminder keeps coming back all day without extra clicks.
- 4Make the reminder hard to missPick a gentle alarm sound and enable desktop notifications so you see the alert even when the tab is hidden.
Important: this is not medical advice
The 20-20-20 rule is a general comfort habit, not a treatment, and this page is a reminder tool, not a diagnosis. If you have persistent eye pain, frequent headaches, blurry or double vision, or symptoms that do not improve with rest, see an optometrist or ophthalmologist. Regular eye exams are a good idea anyway if you work at a screen every day, since an outdated prescription can make screen work more tiring.
How the Pomodoro timer works
Four simple steps. No account, nothing to install: it runs right here in your browser.
- 11
Pick what to work on
Add a task and estimate how many pomodoros it needs. The active task is credited automatically when a session ends.
- 22
Start the timer
Press Start (or the Space bar) and give the task your full attention until the bell rings.
- 33
Take a real break
Step away from the screen for 5 minutes. Stretch, drink some water, rest your eyes.
- 44
Repeat, then rest longer
After four pomodoros, take a longer 15–30 minute break. Your stats and streak update on their own.
Everything you need to focus. Nothing you don't.
A calm, distraction-free timer with the tools serious students and makers actually use.
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Related timers
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Frequently asked questions
Does the 20-20-20 rule really work?
Eye-care organizations such as the American Academy of Ophthalmology recommend it as a simple way to rest your eyes regularly during screen work, and many people find it makes long days more comfortable. It is not a cure for any eye condition. If discomfort persists, talk to an eye doctor.
Is 20 seconds really enough?
Twenty seconds is the minimum, chosen so the habit is short enough that you actually do it. If your eyes feel tired, look away longer or blink slowly a few times. You can also set a longer break, such as one minute, in the settings.
What if nothing is 20 feet away from my desk?
Look out of a window if you can, or at the farthest point in the room, like a door or the end of a hallway. The goal is to shift your focus from close up to far away. Even a slightly shorter distance is better than staying glued to the screen.
Should I still take longer breaks?
Yes. The 20-second pause rests your eyes, but it does not replace getting up and moving. Try to stand, stretch and step away from the screen for a few minutes every hour or two, or switch to a Pomodoro preset such as 25/5 or 50/10 on screen-heavy days.
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