Take a 20-second break every 20 minutes: look away from your game at something at least 20 feet away. The American Academy of Ophthalmology (AAO) recommends this 20-20-20 rule to help ease digital eye strain. It is a practical habit, not a guarantee against eye disease.
How often should you pause while gaming?
Use the 20-20-20 rule: every 20 minutes, look at an object at least 20 feet away for at least 20 seconds. You can keep the game paused or look away during a natural lull; the important part is giving your eyes a short break from close-up focus. The AAO describes this routine in its guidance on blue light and digital eye strain.
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The American Optometric Association (AOA) also advises gamers to take frequent screen breaks, but its gaming guidance does not set a different numeric interval. It notes that, in a single gameplay session, most gamers take less than a 15-minute break, if they take one at all. That is an observation from the AOA page, not a clinical study or a statistic that applies to every gamer. See AOA’s gaming and digital eyestrain guidance.
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What the breaks can—and cannot—do
Long periods of close screen use can be associated with eye discomfort and dry-eye symptoms. The AAO explains that people tend to blink less while staring at screens, which can contribute to these symptoms. Looking into the distance interrupts sustained near focus; it does not mean that ordinary screen blue light has been shown to damage the eyes. The AAO says scientific evidence that light from digital devices damages eyes is lacking.
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The guidance recommends the routine but does not establish a measured effect size for gamers or show that the rule prevents eye disease. Treat it as a low-effort way to manage screen-related discomfort, not as medical treatment or a substitute for an eye-care professional.
Make your gaming setup easier on your eyes
- Blink deliberately. Screen users may blink less, so make a conscious effort to blink fully during play.
- Keep a comfortable viewing distance. AOA’s gaming article gives at least 20 inches for larger screens and 13 inches for smaller devices. These are figures from that guidance, not universal standards for every setup.
- Set the screen and room lighting comfortably. Adjust brightness and contrast, and reduce nearby lighting or glare if it is uncomfortable. The AAO also advises dimming lighting near the screen.
- Choose a comfortable position. Avoid placing the screen too high in your field of vision; HealthyChildren.org includes this advice for children using computers.
- Use a reminder if you need one. A phone, console, or computer alarm can prompt a break. Buying a separate timer is optional; the reminder itself is not the health benefit.
For further guidance on screen adjustments and breaks, see the AAO’s digital devices and your eyes advice.
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For children: keep short breaks and hourly pauses distinct
HealthyChildren.org recommends that children look at something 20 feet away for 20 seconds every 20 minutes. Separately, an AAP News article suggests a timer to remind children to put screens down for at least 10 minutes every hour. These are different prompts: the hourly screen-off pause is an additional routine, not a replacement for the brief distance-viewing breaks. The AAP News article also quoted pediatric ophthalmologist Geoffrey Bradford in the context of pandemic-era educational screen use; that statement should not be treated as current universal screen-time policy.
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1Fix the driver behind crashes, sound loss and screen glitches2Clear out junk files and repair common Windows errors3Scan for outdated or missing drivers - takes under a minuteSee HealthyChildren.org’s advice on eye and back strain and the AAP News article on screen time and eye strain.
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Do blue-light glasses prevent gaming eye strain?
The AAO does not recommend blue-light-blocking glasses for screen-related eye protection. Evidence that blue light from digital devices damages the eyes is lacking, so these glasses are not a necessary fix for discomfort from gaming. See the AAO’s explanation of blue-light-blocking glasses.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When to ask an eye-care professional
Consult an eye-care professional if symptoms persist, recur, interfere with normal vision or activities, or are otherwise concerning. AOA notes that an uncorrected prescription or focusing and coordination issues can contribute to computer-related symptoms. The guidance does not set a universal symptom threshold or number of minutes that should trigger an appointment.
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For more about possible causes, see the AOA’s computer vision syndrome (digital eye strain) overview.
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