In today’s fast-paced world, even summer breaks rarely offer true rest for our eyes. Despite time off, many people end their days with tired eyes and headaches, often caused by continuous screen exposure. Consultant ophthalmic surgeon Shahram Kashani highlights a straightforward technique that can safeguard your eyesight and alleviate discomfort.
“Screen time persists through summer,” Kashani explains, “but there’s an easy habit to remember that can make a significant difference.” This is known as the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
This practice gives the tiny muscles inside the eyes a much-needed break. When focused on nearby screens—whether smartphones, tablets, or computers—our eyes remain locked in close focus and we blink less, resulting in dryness, fatigue, and strain. These symptoms, collectively known as digital eye strain, can also cause headaches and blurred vision.
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According to Ofcom’s Online Nation 2025 report, UK adults average four and a half hours daily online outside of work, while 18 to 24-year-olds spend over six hours mostly on smartphones. Taking deliberate moments to shift focus allows eye muscles to relax and encourages blinking, helping maintain eye lubrication.
Kashani adds, “Summer presents a perfect opportunity to adopt this habit because we spend more time outdoors where there are plenty of distant objects — like trees or fences — to focus on. Setting a phone reminder can help build this healthy routine.”
He also urges anyone experiencing persistent eye dryness, discomfort, or blurred vision not to dismiss these signs as mere screen fatigue. “If symptoms persist, see a professional promptly. Early diagnosis is key to preventing serious vision problems.”
Following this simple 20-20-20 rule can keep your eyes refreshed and reduce the risk of long-term damage, helping you enjoy the summer with clearer, healthier vision.