20-20-20 Eye Timer — Reduce Screen Strain
Staring at a screen for hours tires your eyes. The 20-20-20 rule is a simple habit: every 20 minutes, look at something 20 feet away for 20 seconds. Use onetimer's Pomodoro timer for the 20-minute reminder; do the distance look during your break — the break itself can be longer than 20 seconds.
The 20-20-20 rule explained
Near work — reading, coding, spreadsheets — keeps your eye muscles contracted. Looking into the distance lets them relax. The rule names three numbers: 20 minutes of screen time, an object 20 feet (6 m) away, and 20 seconds of looking at it. It does not mean your break must last only 20 seconds.
Many people pair a short break (1–5 minutes) with the eye exercise: when the timer chimes, stand up or turn toward a window, focus on something far away for 20 seconds, then use the rest of the break however you like before the next Focus block.
Recommended Pomodoro settings
| Setting | Value | Why |
|---|---|---|
| Focus | 20 minutes | Matches the rule's screen-time interval |
| Short break | 1–5 minutes | Room for the 20-second distance look plus a stretch |
| Long break | Your choice | Unrelated to the 20-20-20 rule; set if you use long breaks |
| Auto Start Breaks | Optional | On = break starts at the chime; off = you tap Start when ready |
What to do when the break starts
- When Focus ends, the phase-end sound is your cue — stop looking at the screen.
- Pick a distant object (out a window, down a hallway, across the room — about 20 feet / 6 m).
- Look at it steadily for 20 seconds. Blink normally; do not stare uncomfortably hard.
- Use any remaining break time to stand, stretch, or hydrate, then start the next Focus block when you are ready.
Set up your reminder timer
- Open the Pomodoro timer and click the settings gear in the site navigation.
- Set Focus to 20 minutes — this is the first "20" (screen time before a reminder).
- Set Short break to a length that works for you (1–5 minutes is common). The break does not need to be 20 seconds; you only need about 20 seconds within it to look into the distance.
- Optional: turn on Auto Start Breaks so the break phase begins when Focus ends. Leave Auto Start Pomodoros off if you want to finish your eye rest before the next Focus block starts.
- Click OK. When a break begins, look at something at least 20 feet (6 meters) away for 20 seconds — the second and third "20" in the rule.
Frequently asked questions
- What is the 20-20-20 rule?
- Every 20 minutes of screen time, look at something at least 20 feet (about 6 meters) away for 20 seconds. The three numbers refer to time, distance, and duration of the eye exercise — not to how long your work break should be.
- Does my break need to be exactly 20 seconds?
- No. The rule asks for 20 seconds of distance viewing, not a 20-second break. A 1–5 minute break gives you time to look away, blink, and stretch before returning to the screen.
- Why use Pomodoro for the 20-20-20 rule?
- Pomodoro reminds you every 20 minutes with a sound when Focus ends. You use the break phase as your cue to do the 20-second distance look — the timer handles the interval; you handle the eye exercise during the break.
- Do I need to add tasks?
- No. Run Pomodoro in no-task mode — the timer cycles focus and breaks without task tracking.
- Will my settings change if I use Pomodoro for other things too?
- Pomodoro saves your last settings in the browser. When you switch back to study or work timers, reopen settings and adjust durations again.
Open the Pomodoro eye timer
Configure a 20-minute Focus block, then keep the tab open while you work. When the chime plays, do your 20-second distance look during the break.
Open Pomodoro Timer