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==

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

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

* 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 (~~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>

* 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>

* 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).

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

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

* 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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{{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>~~|NottNott~~}}

{{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.

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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==

@@ Line 4: / Line 4: @@
 * Look at something 20 feet away (6 meters)
 * For at least 20 Seconds</big>
+==Go Beyond 20-20-20==
-EM finds that short breaks are less effective and recommends longer breaks, possibly less frequently to compensate for the longer duration.
+ EM finds that short breaks are less effective and recommends that you '''take longer breaks''', possibly less frequently to compensate for the longer duration.
 * 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 (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>
+* 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>
 * 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).
-* As you develop [[Strain Awareness]] you can customize your break schedule to your needs.
+* To develop [[Strain Awareness]], it is recommended to use frequent short breaks and shift towards less frequent, longer breaks if preferred.
+* 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 26: / Line 27: @@
 {{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>|NottNott}}
+{{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.
@@ Line 35: / Line 36: @@
 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==