We live in an increasingly screen-filled world, and while most Americans report serious screen fatigue, our modern work and lifestyle habits make bathing in blue light nearly impossible to avoid.

In a particularly bleak statistic, researchers surmise the average U.S. adult will spend the equivalent of 44 years of their life staring at screens.

A common outcome of all that screen time? Eye strain.

Researchers say the average U.S. adult will spend the equivalent of 44 years of their life fixated on screens. Prostock-studio – stock.adobe.com

Seventy percent of adults report screen-related eye strain. Gorodenkoff – stock.adobe.com

A poll previously revealed that seven out of 10 adults experience screen-related eye strain. Concerningly, four in 10 rarely remember to regularly rest their eyes, while 20% never take a break.

Board-certified optometrist Bryce Appelbaum, O.D., FCOVD, tells health site Mind Body Green that a simple hack can help alleviate the ache.

As our eyes encounter screens, our pupils constrict or get smaller, a process called miosis. Yuliia – stock.adobe.com

“We should be employing the 20-20-20 rule. Which means taking a break every 20 minutes, looking at something at least 20 feet away, for at least 20 seconds,” Applebaum advises.

Applebaum says the 20-20-20 rule should be employed whenever one spends a prolonged time reading, writing or watching things up close or far away.

That kind of focus equates to serious exercise for the eyes — which are, after all, muscles.

A poll previously revealed that seven out of 10 adults experience screen-related eye strain. Concerningly, four in 10 rarely remember to regularly rest their eyes, while 20% never take a break. Studio Romantic – stock.adobe.com

Applebaum makes the analogy between a fist and the eyes.

“If you were to squeeze your hand in a fist, the muscles in your hand would begin to get tired and weaken after a few seconds,” he says. “However, if you open your fist and close it again, you can maintain the fist for much longer.”

The same logic holds for the muscles in the eye. As our eyes encounter screens, our pupils constrict or get smaller, a process called miosis.

“That’s the equivalent of squeezing a fist,” Applebaum maintains.

And just as it is crucial to release clenched fists, so too is it necessary to unclench the eye.

20 minutes

To try the trick for yourself, begin with an easy-to-track start time; Applebaum suggests the bottom of the hour.

“Then every 20 minutes, you’ll know it’s time for a quick break. If you want, a timer can help with consistency as well, but it may become a nuisance throughout the day,” he says.

20 feet

Find something to look at that’s at least 20 feet away. bnenin – stock.adobe.com

When you reach the 20-minute mark, step away from the screen and find something to look at that’s at least 20 feet away, realizing that you may need to get up and set your gaze on something outside.

Whatever the focal point, make sure your eyes feel relaxed when you look at it. Bonus: Getting up counts as a mini-movement, an active break that experts say can offset the health risks of a desk job.

Applebaum notes that if you struggle to see things at a distance, focus on something closer with the same aim: relaxation.

20 seconds

Your screen break can also be a moment for mindfulness. AntonioDiaz – stock.adobe.com

Applebaum encourages folks to train their eyes on the view or object of their choice for at least 20 seconds.

“This doesn’t have to be exact, and you can even extend your break to a minute or so if you feel the need,” he advises. “You might even find this break relaxing, letting it double as a mindfulness moment.”

This moment could be as beneficial for the brain as it is for the eyes, as research has shown that practicing in the workplace can be an effective buffer against anxiety, stress, and burnout.