Use the 20-20-20 reminder
- Choose a distant object before you begin, such as a tree or a point at the far end of the room.
- Start the 20-minute screen-time countdown and keep the tab open.
- When it ends, press Start break, look into the distance and let the 20-second break run.
- Start the next screen session when ready. Take longer movement breaks separately.
What does 20-20-20 mean?
The three numbers are a memory aid: every 20 minutes, look about 20 feet away for at least 20 seconds. The American Optometric Association describes this distance-viewing habit. The American Academy of Ophthalmology also recommends looking away into the distance and adjusting screen position and glare.
The timer is a reminder to change viewing distance, not an eye exam or a treatment. Looking at a phone during the break keeps you focused on a nearby screen. There is no need to stare at the countdown while resting your eyes.
Eye breaks and movement breaks have different jobs
A 20-second look away does not replace lunch, a walk or a longer change of activity. Use the break schedule calculator to plan longer pauses, or the work/rest timer for a longer countdown. Read the screen-break guide for ways to combine the two.
If discomfort persists, seek advice from an eye-care professional rather than increasing timer use. The AAO advises an eye assessment for persistent redness, blurriness, watering, light sensitivity or pain.
Eye-break timer questions
Is the break measured in seconds?
Yes. The starting settings are 20 minutes of screen time and 20 seconds of looking away. The two inputs label the units separately.
Does it prevent eye problems?
No outcome is guaranteed. It is a timing aid for a common viewing habit. Symptoms can have other causes, and a timer cannot assess your eyes or replace professional care.
Does this run on my phone?
The page works in modern mobile browsers, but locking the phone, closing the tab or browser suspension can delay or stop the cue. Keep the page open. No app installation or notifications permission is needed.
By the StopBurnout Team · Updated October 18, 2026. Inputs stay in this page; reload clears them.