The 20-20-20 Rule: A Simple Solution for Eye Strain Post-Concussion

Eye Strain After Concussion

Yesterday, I spoke with someone who shared her experience with eye strain after having a concussion. She had been working on her screen for multiple hours each day, which is a common issue for many people. This conversation reminded me of my visit to the optometrist when he introduced me to a helpful rule to prevent eye strain.

Prefer to listen to this blog? Go to The Concussion Community's podcast episode 152 (5-minute audio).

The 20-20-20 Rule Explained

If you find yourself staring at screens all day or experiencing discomfort in your eyes, the 20-20-20 rule might be beneficial for you. Here’s how it works:

For every 20 minutes spent looking at a screen or reading, take a break to look at something that is 20 feet away (approximately 6 meters).

Hold your gaze for 20 seconds.

This simple practice helps your eyes reset and relax.

Recap of the Rule:

• Every 20 minutes of screen time, look at something 20 feet away for 20 seconds.

Benefits of Looking at Distant Objects

By looking at a distant object, your eyes have the chance to relax, reducing strain. You can also close your eyes during this break if that feels good for you. Personally, I often look outside my window, focusing on trees or anything across the street.

Finding Space to Rest Your Eyes

If you work in a small office, consider stepping outside or moving to a larger area to give your eyes a break. The 20-20-20 rule is easy to implement and can make a significant difference in managing eye strain. I practice this technique regularly and notice a big difference in my comfort levels when I remember to do it.

Setting Reminders for Breaks

To help you remember, you can set a reminder on your phone or calendar to take a break every 20 minutes. There are also free apps available, such as Eye Care 20-20 (click here for iPhone) (click here for Android), that can assist you in maintaining this practice.

Just remember, it's essential to do what feels right for you. I prefer not to use another screen for reminders, as it can be counterproductive.

Final Thoughts - post-concussion Eye strain

Let’s recap: Every 20 minutes, take a break, look at something 20 feet away for 20 seconds.

I hope this simple technique helps you reduce post concussion eye strain. If you find it beneficial, please let me know—I love hearing how my tips help others!

Curious about which 2 methods helped me the most in my recovery?

In my free masterclass, which I’m hosting regularly, I’ll share the 2 researched methods that helped me the most in my recovery (and now also for thousands of others).

I love hosting this masterclass and engaging with all of you, but it takes a lot of effort to organize. That's why it's only available for a limited time. Make sure to sign up and join before it's too late!

>> Register here