Règle 20-20-20 : ce que c'est et comment l'appliquer devant l'écran

The 20-20-20 rule is the simplest screen habit there is, and it takes almost no effort. It is a good fit if you spend hours in front of a computer.

What is the 20-20-20 rule?

It is a guideline that vision specialists often quote: every 20 minutes of screen time, look at something about 6 meters (20 feet) away for 20 seconds. You don't have to stand up or switch off your device.

Why do people use it?

The idea is simple. When you focus on a screen up close for a long stretch, you tend to blink less. Looking into the distance for a moment changes your focus from near to far, and it is a natural moment to blink. It's a small pause built into your day.

How to make it a habit

1. Set a reminder. A soft alarm or a browser extension every 20 minutes.
2. Tie it to something you already do. After sending an email, finishing a round of a game or switching tasks.
3. Keep a far point in view. Arrange your desk so you can look into the distance without turning around.
4. Blink on purpose. Blink slowly a few times during the 20 seconds.
5. Stand up every hour. Stretch your legs and shoulders, and get a glass of water.

Other habits that add up

• Distance: 50 to 70 cm (20 to 28 in) between you and the monitor, about an arm's length.
• Height: the top of the screen at eye level or a little lower.
• Light: avoid total darkness, and reflections from windows or lamps.
• Brightness and text: set brightness to match the room, and make the text bigger instead of leaning in.

If discomfort persists, talk to a vision professional.

And blue light glasses?

Blue light glasses filter part of the blue light that comes from screens. They don't replace habits like this one, and research on their effect is not conclusive. Read the details in Do blue light glasses work?. If you like the idea, see our computer glasses guide.

Frequently asked questions

Does it work for my phone too?
Yes. You can use it with any screen.

What if I have nothing 6 meters away?
Look out of a window, or at the farthest point in the room. What matters is changing your focus from near to far.

Is it for children too?
Yes. For children it is also worth limiting how long they look at a screen in one go, and making room for outdoor play.

This article is for information only and does not replace the advice of a vision professional.

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