Difference between revisions of 20-20-20 rule

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* Look at something 20 feet away (6 meters)

* For at least 20 Seconds</big>

==Go Beyond 20-20-20==

~~Endmyopia~~ recommends ~~even more~~ breaks.

EM finds that short breaks are less effective and recommends that you '''take longer breaks''', possibly less frequently to compensate for the longer duration.

* ~~Every~~ 20 minutes, take a 5 minute break.<ref>{{Cite web |title=Eye Strain Awareness: Prevent Pseudo Myopia - Endmyopia |url=https://endmyopia.org/breaks-are-key-to-build-eye-strain-awareness/ |last=Steiner |first=Jake |website=endmyopia.org |access-date=2020-06-01}}</ref>

* After you do close-up for 20 minutes continuously, take a 5 minute break.<ref>{{Cite web |title=Eye Strain Awareness: Prevent Pseudo Myopia - Endmyopia |url=https://endmyopia.org/breaks-are-key-to-build-eye-strain-awareness/ |last=Steiner |first=Jake |website=endmyopia.org |access-date=2020-06-01}}</ref>

* After you do close-up for 3 hours continuously, take the longest break you can (like an hour) ([[3 hour rule]])<ref>[https://endmyopia.org/how-to-improve-eyesight-five-steps/ How To Improve Your Eyesight: Just 5 Steps]</ref>

* ~~Every~~ 3 hours, take the longest break you can (~~half hour to~~ hour) ([[3 hour rule]])<ref>[https://endmyopia.org/how-to-improve-eyesight-five-steps/ How To Improve Your Eyesight: Just 5 Steps]</ref>

* Take your break outside. <ref>[https://endmyopia.org/must-read-going-outside-to-improve-your-eyesight/ Must Read: Going Outside To Improve Your Eyesight]</ref> Notice how the lower frequency (3 hours instead of 20 minutes) is balanced by the increased duration (1 hour vs 5 minutes).

* Take your break outside. <ref>[https://endmyopia.org/must-read-going-outside-to-improve-your-eyesight/ Must Read: Going Outside To Improve Your Eyesight]</ref>

* To develop [[Strain Awareness]], it is recommended to use frequent short breaks and shift towards less frequent, longer breaks if preferred.

* ~~As you~~ develop [[Strain Awareness]] ~~you~~ can customize your break schedule to your needs.

* You can customize your break schedule to your needs.

==One more thing==

The most commonly asked question about the 20-20-20 rule is: "Do I need to switch back to [normalized] every time I shift focus, for a break?"

The most commonly asked question about the 20-20-20 rule is: "Do I need to switch back to [[normalized]] every time I shift focus, for a break?"

The answer is: whatever you wish. However, it would make your life easier if you kept the [[focal plane]] you are already using, be it [[differentials]] or nothing depending on where you are in your journey, for breaks under 5 minutes. If you are taking a much recommended longer break; this is a good time to switch to [[normalized]], in order to ensure you are not trading close up strain for excessive blur strain.

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At least two people in the Discord chat have the following personal rule: If you will be in blur for more than 20 minutes, change to your other pair of glasses.

==Do you need the 20-20-20 rule?==

{{quote|The 202020202002020202 rule isn’t ours / mine / endmyopia. I think it’s kind of pointless but I :zipper_mouth_face: when people bring it up since … :man_shrugging:<ref>https://community.endmyopia.org/t/nottnott-fixes-his-eyesight-from-5-video-log/5361/1189</ref>|Jake Steiner}}

{{quote|20202020202020202020000 rule is really just mainstream articles filtering into here. When you get distance vision your ciliary unlocks anyway. Whether [[ciliary spasm]] shuts off axial gains is debatable, light rays still converge in front of eye in theory. Try without 202020 rule and see if you still make the gains.<ref>https://community.endmyopia.org/t/ok-but-when-exactly/16092/2</ref>}}

{{quote|It was never an Endmyopia rule, it’s a mainstream optometrists / work ergonomics recommendation.

Jake generally recommends longer breaks. He says that a break needs to be at least 10-15 minutes to be really effective.

He also recommends to have 1 hour break after every 3 hours of close-up.

But these are not strict rules. Generally what matters if you get ciliary spasm during your close-up or not. The best way to make sure is to check a Snellen chart or some “landmark” before you do close-up. You should be able to maintain the same acuity during close-up. If you detect blur on the same Snellen chart / landmark, then you should take a break.

Edit: to avoid misunderstandings, the 20/20/20 doesn’t do any harm, but on it’s own is not enough to prevent or eliminate ciliary spasm.|halmadavid}}

{{quote|At EM we like to talk about "psuedomyopia" or whatever but the real danger is getting psuedoADHD induced by 20-20-20, as in you're actively choosing to train yourself to have a short attention span. "The rapid turnover of context." Check out [https://podcastnotes.org/huberman-lab/episode-37-adhd-how-anyone-can-improve-their-focus-huberman-lab/ Huberman Lab Podcast #37] At the 2:09:16 mark|AznDudeIsOn}}

==References==

[[Category:Articles]]

@@ Line 4: / Line 4: @@
 * Look at something 20 feet away (6 meters)
 * For at least 20 Seconds</big>
+==Go Beyond 20-20-20==
-Endmyopia recommends even more breaks.
+ EM finds that short breaks are less effective and recommends that you '''take longer breaks''', possibly less frequently to compensate for the longer duration.
-* Every 20 minutes, take a 5 minute break.<ref>{{Cite web |title=Eye Strain Awareness: Prevent Pseudo Myopia - Endmyopia |url=https://endmyopia.org/breaks-are-key-to-build-eye-strain-awareness/ |last=Steiner |first=Jake |website=endmyopia.org |access-date=2020-06-01}}</ref>
+* After you do close-up for 20 minutes continuously, take a 5 minute break.<ref>{{Cite web |title=Eye Strain Awareness: Prevent Pseudo Myopia - Endmyopia |url=https://endmyopia.org/breaks-are-key-to-build-eye-strain-awareness/ |last=Steiner |first=Jake |website=endmyopia.org |access-date=2020-06-01}}</ref>
+* After you do close-up for 3 hours continuously, take the longest break you can (like an hour) ([[3 hour rule]])<ref>[https://endmyopia.org/how-to-improve-eyesight-five-steps/ How To Improve Your Eyesight: Just 5 Steps]</ref>
-* Every 3 hours, take the longest break you can (half hour to hour) ([[3 hour rule]])<ref>[https://endmyopia.org/how-to-improve-eyesight-five-steps/ How To Improve Your Eyesight: Just 5 Steps]</ref>
+* Take your break outside.  <ref>[https://endmyopia.org/must-read-going-outside-to-improve-your-eyesight/ Must Read: Going Outside To Improve Your Eyesight]</ref> Notice how the lower frequency (3 hours instead of 20 minutes) is balanced by the increased duration (1 hour vs 5 minutes).
-* Take your break outside.  <ref>[https://endmyopia.org/must-read-going-outside-to-improve-your-eyesight/ Must Read: Going Outside To Improve Your Eyesight]</ref>
+* To develop [[Strain Awareness]], it is recommended to use frequent short breaks and shift towards less frequent, longer breaks if preferred.
-* As you develop [[Strain Awareness]] you can customize your break schedule to your needs.
+* You can customize your break schedule to your needs.
 ==One more thing==
-The most commonly asked question about the 20-20-20 rule is: "Do I need to switch back to [normalized] every time I shift focus, for a break?"
+The most commonly asked question about the 20-20-20 rule is: "Do I need to switch back to [[normalized]] every time I shift focus, for a break?"
 The answer is: whatever you wish. However, it would make your life easier if you kept the [[focal plane]] you are already using, be it [[differentials]] or nothing depending on where you are in your journey, for breaks under 5 minutes. If you are taking a much recommended longer break; this is a good time to switch to [[normalized]], in order to ensure you are not trading close up strain for excessive blur strain.
@@ Line 22: / Line 22: @@
 At least two people in the Discord chat have the following personal rule: If you will be in blur for more than 20 minutes, change to your other pair of glasses.
+==Do you need the 20-20-20 rule?==
+{{quote|The 202020202002020202 rule isn’t ours / mine / endmyopia. I think it’s kind of pointless but I :zipper_mouth_face: when people bring it up since … :man_shrugging:<ref>https://community.endmyopia.org/t/nottnott-fixes-his-eyesight-from-5-video-log/5361/1189</ref>|Jake Steiner}}
+{{quote|20202020202020202020000 rule is really just mainstream articles filtering into here. When you get distance vision your ciliary unlocks anyway. Whether [[ciliary spasm]] shuts off axial gains is debatable, light rays still converge in front of eye in theory. Try without 202020 rule and see if you still make the gains.<ref>https://community.endmyopia.org/t/ok-but-when-exactly/16092/2</ref>}}
+{{quote|It was never an Endmyopia rule, it’s a mainstream optometrists / work ergonomics recommendation.
+Jake generally recommends longer breaks. He says that a break needs to be at least 10-15 minutes to be really effective.
+He also recommends to have 1 hour break after every 3 hours of close-up.
+But these are not strict rules. Generally what matters if you get ciliary spasm during your close-up or not. The best way to make sure is to check a Snellen chart or some “landmark” before you do close-up. You should be able to maintain the same acuity during close-up. If you detect blur on the same Snellen chart / landmark, then you should take a break.
+Edit: to avoid misunderstandings, the 20/20/20 doesn’t do any harm, but on it’s own is not enough to prevent or eliminate ciliary spasm.|halmadavid}}
+{{quote|At EM we like to talk about "psuedomyopia" or whatever but the real danger is getting psuedoADHD induced by 20-20-20, as in you're actively choosing to train yourself to have a short attention span. "The rapid turnover of context."  Check out [https://podcastnotes.org/huberman-lab/episode-37-adhd-how-anyone-can-improve-their-focus-huberman-lab/ Huberman Lab Podcast #37] At the 2:09:16 mark|AznDudeIsOn}}
 ==References==
 {{Reflist}}
 [[Category:Articles]]