Eye Strain Toolbox Talk: Eye Breaks and the 20-20-20 Rule

By mid-afternoon, a lot of screen users have the same complaints: dry, gritty eyes, a dull headache and text that seems to swim. This eye strain toolbox talk is for anyone who reads a screen for long stretches, from office staff to control-room operators. The crew should leave knowing one simple habit, the 20-20-20 rule, plus a few quick fixes for their own screen.

Why does an eye strain toolbox talk matter?

Close focus is hard work for the eyes. HSE explains that long spells of screen work can lead to tired eyes, discomfort, temporary short-sightedness and headaches. It does not cause permanent damage, but the symptoms are real and they affect concentration.

Part of the problem is blinking. The American Academy of Ophthalmology says people normally blink about 15 times a minute, but only around 5 to 7 times a minute while using screens. Fewer blinks means drier eyes.

The setup matters too. CCOHS lists poor lighting, glare on the screen, the wrong viewing distance and uncorrected vision problems among the causes of eye discomfort in the office.

Talking points for your 20-20-20 rule safety talk

• Use the 20-20-20 rule. At least every 20 minutes, look at something about 20 feet (6 metres) away for 20 seconds. A window, a far wall or a clock across the room all work.
• Blink on purpose. When you're concentrating, you blink less. Take a few slow, full blinks during each eye break to rewet the surface of the eye.
• Kill the glare. OSHA suggests placing the screen at right angles to windows. Tilt it to avoid reflections from overhead lights, and match screen brightness to the room.
• Zoom in, don't lean in. If you're craning toward the screen, increase the text size instead. Leaning forward strains the neck as well as the eyes.
• Check the distance and height. Roughly an arm's length away, with your gaze angled slightly down at the screen, is a sensible starting point.
• Get your eyes tested. Tell the optician you do screen work, because they may suggest lenses for that distance. Screen work can also reveal sight changes you hadn't noticed.

Example to share with the crew

For example, an analyst spends most of the day working through spreadsheets and starts getting headaches by 3 p.m. She assumes it's just a long day. Her screen sits under a bright skylight, the text is small, and she rarely looks up.

She swaps desks to get the window to her side, bumps the zoom to 125% and sets a timer for eye breaks. The headaches ease within a fortnight. She also books an eye test, and it turns out her prescription had changed.

Eye strain checklist

• Screen set at right angles to windows, with no visible reflections
• Screen brightness roughly matches the room lighting
• Text size comfortable to read without leaning in
• Screen about an arm's length away, top at or below eye level
• Each person has a reminder for 20-20-20 eye breaks
• Screen users know how to request an eye test
• Ongoing eye discomfort has been reported and followed up

Questions to ask the crew

1. Do you take eye breaks, and what reminds you to?
2. Where in this room is there glare on a screen at certain times of day?
3. When did you last have an eye test, and did you mention your screen work?

How to close the talk

If you remember one thing from this eye strain toolbox talk, make it this habit: every 20 minutes, look 20 feet away for 20 seconds, and blink. Try it for the rest of today, and use our free eye break timer if you need a nudge. Our guide to the 20-20-20 rule has more detail. If your eyes stay sore, red or blurry, report it to your supervisor and see an eye specialist. You can find more safety topics for toolbox talks in our library.