Supabreak

20-20-20 Rule Timer

Every 20 minutes, look at something 20 feet (6 m) away for 20 seconds. Press start, keep this tab open, and Supabreak will remind you.

What is the 20-20-20 rule?

The 20-20-20 rule is a simple habit for anyone who spends long hours looking at a screen: every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds. Eye-care organisations such as the American Optometric Association suggest it as an easy way to ease the symptoms of digital eye strain.

The numbers are easy to remember, which is the point. What matters is the habit: regularly letting your eyes rest on something far away, long enough for them to relax.

Why your eyes get tired at a screen

When you look at something close, small muscles inside your eye work to keep it in focus. Hours of close work keep them busy with few chances to relax. People also tend to blink less while concentrating on a screen, so the surface of the eye can dry out.

Common signs of digital eye strain (sometimes called computer vision syndrome) include:

  • tired, sore or burning eyes
  • dry or watery eyes
  • blurred vision after screen time
  • headaches
  • an aching neck or shoulders

How to use this 20-20-20 timer

  1. Press Start reminders. Supabreak counts down 20 minutes.
  2. Allow notifications when asked, so the reminder reaches you while you work in other tabs or apps.
  3. When the break starts, look far away. Look out of a window or at the far end of the room for 20 seconds. The timer counts the seconds and plays a soft chime when you are done.
  4. Leave the tab open. Set your active hours so Supabreak stays quiet outside your working day.

Does the 20-20-20 rule work?

Taking regular short breaks to look into the distance is one of the most widely recommended ways to reduce digital eye strain, and research suggests that reminders to take these breaks can ease eye-strain symptoms, at least in the short term. The exact numbers are a rule of thumb rather than a precise prescription.

It is not a treatment for eye conditions. If you have ongoing discomfort, headaches or changes in your vision, see an optometrist or doctor.

Simple eye exercises for your screen breaks

If you want to do a little more during a break, these relaxing habits are easy to try at your desk:

  • Near and far. Hold a finger about 25 cm (10 in) from your face and focus on it, then switch to something far away. Repeat a few times.
  • Slow blinks. Close your eyes fully and slowly, ten times in a row.
  • Palming. Rub your hands together until they are warm, then rest them lightly over your closed eyes for 20 to 30 seconds.
  • Look around. Without moving your head, slowly look up, down, left and right.

More ways to reduce eye strain at your desk

  • Place your screen about an arm's length away, with the top at or slightly below eye level.
  • Avoid glare: don't sit with a bright window directly behind or in front of your screen.
  • Match your screen brightness to the room, and make text bigger instead of leaning in.
  • Have regular eye tests and mention your screen time. In the UK, employers must arrange an eye test for staff who regularly use screens if they ask for one.

Supabreak provides general wellbeing reminders and information, not medical advice.

Frequently asked questions

Do I need to keep this page open?

Yes. Supabreak runs entirely in your browser, so reminders only work while a Supabreak tab, or the installed Supabreak app, is open. The tab can stay in the background: you will get a notification when a break is due.

If you close the browser or your computer sleeps through a break, Supabreak skips it quietly and starts a fresh interval when you come back.

Why am I not getting notifications?

First check that notifications are allowed for this site: click the icon to the left of the address bar and look for Notifications. Then check that your system is not in Do Not Disturb or Focus mode.

On a Mac, open System Settings, then Notifications, and make sure your browser itself is allowed to show notifications. Also check your active hours: outside them, the timer waits and no reminders are sent.

What if there's nothing 20 feet away?

Look out of a window, down a corridor or at the far wall of the room. The goal is to let your eyes relax their close-up focus, so the farthest thing you can comfortably see is fine. Looking outside at something far away is even better.

Can I change the 20 minutes or the 20 seconds?

Yes. In the timer settings you can set the interval from 1 to 180 minutes and the break from 5 to 300 seconds. You can also turn the chimes on or off and choose to be notified when a break ends.

Does it work on a phone?

Supabreak is designed for computers. Phones pause web pages that are in the background to save battery, so timed reminders are not reliable there. The page still works as a simple timer while it is on screen.

Is it free, and do I need an account?

It is free and there is no account. Your settings and break history stay in your browser. You can export them as a file at any time, or delete them from the settings page.

Can I install Supabreak as an app?

Yes, in Chrome and Edge on a computer. Use the install icon at the right of the address bar, or the browser menu, and choose Install Supabreak. It then opens in its own window, which makes it easy to keep running all day.

Will the 20-20-20 rule fix my eyesight?

No. It is a habit that can make long screen sessions more comfortable. It does not treat eye conditions or correct your vision. If you have ongoing eye pain, headaches, double vision or changes in your sight, see an optometrist or doctor.