12 Blue Light Breaks to Protect Your Eyes and Sleep

3. Make the 20-20-20 rule work for you

The 20-20-20 rule is easy to remember: every 20 minutes, look at something 20 feet away for 20 seconds. It’s widely recommended by optometrists because it encourages frequent breaks from close focus. That said, the research backing the exact numbers is limited. For some people, especially those doing concentrated tasks, a longer break or an added focusing exercise feels more helpful. Try a practical tweak: after 45 minutes of concentrated work, do a two-minute break that includes repeated focus shifts—look at a nearby thumb, then a distant object, ten times. Short gaze breaks every 20 minutes can reduce immediate discomfort, and a longer break every hour restores mental focus. Use a gentle timer or a subtle phone alarm to remind you without being disruptive. If you find the exact counts awkward, aim for the spirit of the rule: interrupt long near-focus periods with distance viewing to relax eye muscles. With age-related focusing changes, longer or slightly more frequent breaks may be especially useful.

4. Micro-break activities that actually help

Not all breaks are equal. The most helpful micro-breaks combine visual rest with light movement. A quick routine could look like this: stand, take three deep breaths, tilt your head gently from side to side, then hold a gaze on a distant object for 30 seconds. Add a fingertip focus drill: extend one arm, focus on your thumb as you bring it toward your nose, then reverse the movement five times. These actions relax both the eye’s focusing muscles and the neck and shoulders, which often tense up during screen work. Hydration also matters; sipping water helps tear quality and overall comfort. For caregivers or busy older adults, pair breaks with routine moments—stand during a phone call, do brief stretches while waiting for a page to load, or schedule a walk after lunch. The key is repetition and variety. Doing several short, purposeful activities a day prevents strain buildup and supports both comfort and circulation without requiring extra time in a packed schedule.