20-20-20 Timer
Every 20 minutes, look at something 20 feet away for 20 seconds. Press start and get on with your work — the timer handles the reminding.
Focus
20:00
Then look 20 feet away for 20 seconds
0 breaks today | 0 min focused
Keep this tab open. Browsers slow down timers in background tabs, so a reminder can arrive up to a minute late if you switch away — the countdown itself stays accurate.
Break
Look at something 20 feet (6 metres) away
00:20
Let your eyes relax on a distant object. Blink slowly a few times. You do not need to watch this countdown.
or press Esc
How the 20-20-20 rule works
-
20
minutes of screen work
Work normally. The timer counts down in the background and tells you when to stop.
-
20
feet away (about 6 metres)
Look out of a window, down a corridor, or at the far wall. Distance is what relaxes the focusing muscle — a phone at arm's length does not count.
-
20
seconds, minimum
It takes roughly that long for the muscle to fully release. Blink slowly a few times while you are at it.
Why a reminder beats willpower
Screen work narrows your attention, and the first thing to go is the habit of looking up. Most people blink far less while reading on a display than while talking to someone, which is a large part of why eyes feel dry and gritty by the afternoon. A timer externalises the habit so you do not have to remember it.
The rule is a reminder, not a treatment. It will not fix an uncorrected prescription, a badly positioned monitor, or glare from a window behind you. If your eyes hurt most days, the useful next step is an eye exam and a look at your setup — not a shorter interval.
Read the full 20-20-20 rule guide for where the number comes from, what the research actually supports, and how to combine it with longer breaks.
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Frequently asked questions
What is the 20-20-20 rule?
Every 20 minutes of screen work, look at something about 20 feet (6 metres) away for at least 20 seconds. It gives the focusing muscle inside your eye a chance to relax and reminds you to blink, which slows tear evaporation.
Does this timer work if I switch to another tab?
The countdown stays accurate because it is calculated from a fixed end time, not counted tick by tick. Browsers slow down background tabs, so the alert itself can arrive up to a minute late. Keeping the tab visible gives you an on-time reminder.
Do I need to install anything?
No. The timer runs entirely in this page and stores your settings locally in your browser. Nothing is uploaded and there is no account. On iPhone and iPad, browser notifications require Add to Home Screen; the on-screen reminder and sound work without it.
Is 20-20-20 better than a longer break?
They solve different problems. 20-20-20 is a short visual reset you can do without leaving your desk. A 5-minute stand-up break every 30 to 50 minutes also helps your neck, back and circulation. Many people run both.