Free Eye Strain Test& 20-20-20 Timer
Test your eye strain risk and protect your vision with our interactive 20-20-20 timer. Prevent computer vision syndrome and reduce digital eye fatigue.
Automate Your Break Tracking with DeskBreak
Stop calculating manually. Let DeskBreak automatically remind you to take healthy breaks.
Join 10,000+ users who never miss a break
Smart Reminders
Automatic break notifications based on your work schedule
Time Tracking
Track work hours and break patterns effortlessly
Health Insights
Get personalized health reports and break analytics
✓ Easy setup • ✓ Works on all browsers • ✓ Automatic break reminders
What is Computer Vision Syndrome?
Computer Vision Syndrome (CVS), also known as Digital Eye Strain, is a group of eye and vision-related problems that result from prolonged computer, tablet, and smartphone use. It affects 50-90% of people who work at a computer screen.
The American Optometric Association recognizes CVS as a significant occupational health concern in our digital age. The good news? It's preventable with proper habits and regular breaks.
Common Symptoms
- •Eye strain and discomfort
- •Dry, irritated eyes
- •Blurred or double vision
- •Headaches and neck pain
- •Difficulty focusing
- •Increased light sensitivity
Prevention Methods
- •Follow the 20-20-20 rule religiously
- •Blink frequently to moisturize eyes
- •Adjust screen brightness and contrast
- •Position screen 20-26 inches away
- •Use proper lighting and reduce glare
- •Consider blue light filtering glasses
The 20-20-20 Rule Explained
Minutes
Every 20 minutes of screen time
Feet
Look at something 20 feet away (6 meters)
Seconds
For at least 20 seconds duration
Why Does This Work?
When you focus on a screen, your eye muscles contract to maintain focus at a close distance. This prolonged contraction causes fatigue and strain. The 20-20-20 rule gives your eye muscles a chance to relax by shifting focus to a distant object, reducing the risk of eye strain and fatigue.
Studies show that following this simple rule can reduce symptoms of computer vision syndrome by up to 60% and improve overall visual comfort during extended screen time.
Quick Eye Exercises for Screen Workers
👀 Palming Exercise
Rub your hands together to generate warmth, then gently cup them over your closed eyes without pressing. Hold for 30 seconds while breathing deeply. This helps relax eye muscles and reduce tension.
Duration: 30-60 seconds⭕ Eye Rolling
Slowly roll your eyes in a circular motion - 5 times clockwise, then 5 times counter-clockwise. This exercise improves flexibility and circulation in the eye muscles.
Duration: 10 rolls total👁️ Blinking Exercise
Blink rapidly 10 times, then close your eyes and relax for 20 seconds. Repeat 3 times. This helps moisturize your eyes and can prevent dry eye syndrome common with screen use.
Duration: 2 minutes total🔍 Focus Change
Hold your finger 10 inches from your face and focus on it for 15 seconds. Then focus on something 20 feet away for 15 seconds. Alternate 5 times. This strengthens focus flexibility.
Duration: 2.5 minutes↔️ Figure Eight
Imagine a large figure 8 on the wall about 10 feet away. Trace it with your eyes slowly, first one direction for 30 seconds, then the other. This improves eye muscle coordination.
Duration: 1 minuteFrequently Asked Questions
Common signs include tired, sore, or burning eyes; blurred vision; headaches; difficulty focusing; dry or watery eyes; and sensitivity to light. If you experience these symptoms regularly after screen time, you likely have eye strain. Take our test above for a detailed assessment.
While prolonged screen time causes temporary discomfort and strain, current research shows it doesn't cause permanent damage to adult eyes. However, it can worsen existing conditions like dry eye or myopia. Children's developing eyes may be more susceptible to effects from excessive screen time. Regular breaks and proper habits are still essential for eye health.
Research on blue light glasses is mixed. Some studies show they may reduce eye strain and improve sleep quality, while others find minimal benefit. The American Academy of Ophthalmology states that eye strain from screens is more likely due to reduced blinking and prolonged focus, not blue light. The 20-20-20 rule and regular breaks are more proven solutions than blue light glasses.
Your screen brightness should match your surrounding environment. In a bright room, increase brightness; in a dim room, decrease it. A good rule: your screen should be about the same brightness as a white sheet of paper nearby. Use night mode/dark mode in evening hours to reduce eye strain. Most devices have auto-brightness features that can help.
Artificial tears can help with dry eyes from screen use, but they're not a long-term solution. First, try the 20-20-20 rule, increase your blink rate consciously, adjust screen position, and use a humidifier. If dry eyes persist, consult an eye doctor. Some underlying conditions may need treatment. Avoid eye drops with preservatives for frequent use.
DeskBreak automatically reminds you to follow the 20-20-20 rule throughout your workday. Instead of manually setting timers or remembering to take eye breaks, DeskBreak monitors your screen time and sends gentle reminders every 20 minutes to look away and rest your eyes. It takes the mental load off you while protecting your vision.
Protect Your Eyes Automatically
Stop relying on manual timers. Let DeskBreak automatically remind you to follow the 20-20-20 rule and protect your eyes from digital strain all day long.