When did you last look up?
Not to check another notification, nor to switch from your laptop to your phone. When did you last look up from your screen and look around you? When did you last look at the world?
So much of our time is spent looking at a screen, and whilst many facets of our lives – our jobs, how we communicate – have adapted to this shift, our eyes haven’t and still need regular breaks.
The 20-20-20 Rule
That’s where the 20-20-20 rule comes in: every 20 minutes, look at something 20 feet away for 20 seconds.
The 20-20-20 rule is designed to help reduce eye strain, which often occurs due to long periods of screen use.
Symptoms include tired or dry eyes, blurred vision and headaches. Taking regular breaks can not only reduce eye strain, they might also help with your overall wellbeing.
Looking after your eyes is looking after your wellbeing
We’ve all heard of doom-scrolling. And I’m sure many of us have been guilty of spending too long hunched over a laptop, minutes slipping into hours.
Our eyes don't exist in isolation. Taking breaks not only helps your eyes, it can also help clear your head, improve your focus, and gives you a chance to do something else - stretch, change your surroundings, talk to people, go for a walk, spend time outdoors.
Moving your body regularly is great for your physical health and gives you the opportunity to reset mentally, as well as giving your eyes a much needed screen-break.
Look at what you're missing
Even if you do truly only have 20 seconds, make the most of it! Stand up, stretch, look out the window, take a breath. What do you see?
A tree in a garden or a busy street. A blue, sunny day or a grey, overcast one. Someone walking their dog or birds flying through the sky. Hills in the distance or office high-rises.
It’s easy to mentally get stuck inside the four walls of your home or office, but there’s a whole world out there.
All you have to do is look up to discover it.
Looking after your eyes
Not every aspect of eye health is complicated, and now you know that sometimes looking after your eyes starts with simply looking away.
And now we have you thinking about your eyes, here’s a few additional and simple things you can do to keep your eyes healthy.
- Have regular eye examinations.
- Don't ignore changes in your vision.
- Protect your eyes from UV.
- Look after your general health.
- Take regular breaks from screens.
- Seek advice if persistent eye discomfort or vision changes concern you.
Our eyes were made for more
Our eyes were made for so much more than reading emails or scrolling through never-ending feeds.
They let us experience the world around us, see the faces of those we share our lives with, the stunning nature that surrounds us, and everything else big or small that we might miss if we simply forgot to look.
So the next time you're deep into your screen, remember 20-20-20.
20 minutes. 20 feet. 20 seconds. That’s it.
We're here to help
If you're worried about your eye health or need some guidance, advice or information around sight loss or eye conditions, we're here to help. Call our free Vision Information Line for support.
Why booking your free eye test matters
Free NHS-funded eye examinations are a straightforward way to look after both your eyes and your general wellbeing and one of the genuine benefits of living in Scotland. Find out more about how to book yours now.
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