Desk Break Timer: 20-20-20 Eye Breaks and Movement Breaks

20-20-20Every 20 minutes, look at something at least 6 metres away for at least 20 seconds

15 → 5–7The drop in blinks per minute while looking at a screen

30 min · 5 minThe break pattern that reduced the rise in blood sugar in a small study

4 mmHgThe drop in systolic blood pressure with the same break pattern

Do it along with a timer

Let it remind you to take breaks

Choose the breaks you want and press start. When a break is due, the screen tells you what to do; when it ends, the timer restarts by itself.

Reminders

Eye break: 20 seconds every 20 minutes Movement break: 5 minutes

Sound cues Send browser notifications

Until eye break20:00

Until movement break30:00

20:00Until eye break

Ready

Press start and get back to work.

The timers run only on this device; no information is sent anywhere.

For your eyes

Every 20 minutes, look at something at least 6 metres away for at least 20 seconds.
Blink often on purpose: when looking at a screen, blinking drops from about 15 to 5–7 times a minute.
Place the screen about an arm’s length (63 cm) away, so that your eyes look slightly down at it.
Match the screen brightness to the room light and increase the contrast; a matte screen filter can reduce glare.
If your eyes feel dry, artificial tears can help, and so can a humidifier in a dry, warm room.

For your body

Replace sitting time with movement of any intensity.
On a movement break, walk at an easy pace or go up and down the stairs.
For short movements to do on a break, see activity snacks; for your workstation, see the people who work at a desk guide.

Frequently asked questions

Can screens permanently damage my eyes?

No. The American Academy of Ophthalmology says the idea that long screen use permanently harms the eyes is a myth. However, long periods at a screen can cause temporary discomfort such as blurred vision, aching and dryness.

Why 5 minutes every 30 minutes?

In a study of 11 middle-aged and older adults, 8 hours of sitting were broken up with different break patterns. Only 5 minutes of light walking every 30 minutes significantly reduced the rise in blood sugar; this pattern also lowered systolic blood pressure by about 4 mmHg. All the break patterns tested, including 1 minute of walking every hour, lowered systolic blood pressure. As this was a small study, the results should be interpreted with caution.

Does it work if the tab is in the background?

It works as long as the page stays open. Some browsers slow down timers in background tabs, so the reminder may be delayed by a few seconds to a minute. If you allow notifications, you’ll see the reminder even while working in another window.

What can I do on a break?

Walk at an easy pace, go up and down the stairs, take a phone call standing up or do a few stretches. The World Health Organization recommends replacing sitting time with movement of any intensity.

Sources

American Academy of Ophthalmology. Computers, digital devices and eye strain.
Duran AT, Friel CP, Serafini MA, Ensari I, Cheung YK, Diaz KM. Breaking up prolonged sitting to improve cardiometabolic risk: dose-response analysis of a randomized crossover trial. Med Sci Sports Exerc. 2023;55(5):847–855.
Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462.