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Screen Time Eye Break Calculator

Enter your daily screen time to plan 20-20-20 eye breaks.

How it is calculated

The input is your screen time in hours. The tool converts it to minutes and counts how many full 20-minute blocks fit in it: minutes = hours × 60 and breaks = floor(minutes ÷ 20). Each break is a 20-second look at something far away, so break time = breaks × 20 s ÷ 60 minutes. The number of breaks is rounded down, so a partial block at the end of the session does not count as a break; with less than 20 minutes of screen time the result is 0 breaks. Negative hours are rejected. The total break time is shown to one decimal in minutes, next to the screen time in whole minutes.

Worked example

You work 7.5 hours at a screen. Minutes = 7.5 × 60 = 450. Number of breaks = 450 ÷ 20 = 22.5, rounded down to 22. Each break is 20 seconds, so 22 × 20 = 440 seconds, which is 7.3 minutes of total look-away time spread across a 450-minute day.

Try this example →

Common mistakes

  • Entering minutes in the hours field: 90 minutes must be typed as 1.5, not 90, otherwise you get 270 breaks.
  • Expecting the half block to be rounded up. Because the count is rounded down, 7.5 hours gives 22 breaks, not 23.
  • Reading the total break time as time away from work. It is only 20 seconds per break, so the whole day adds up to a few minutes.
  • Entering a decimal with a comma or as hours:minutes. Use 7.5 for seven and a half hours, not 7:30.

Sources

About this calculator

The 20-20-20 rule, recommended by ophthalmologists to reduce digital eye strain, says that every 20 minutes of screen use should be followed by looking at something at least 20 feet (about 6 meters) away for 20 seconds. The number of recommended breaks for a session is simply screen time ÷ 20 minutes.

Office workers, students, and anyone doing long stretches of screen-based work use this calculator to turn their daily or session screen time into a concrete break schedule, since looking at a fixed near distance for hours without refocusing is one of the main contributors to eye fatigue, dryness, and headaches associated with prolonged computer use.

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Comments (1)

  • Editorial team

    The count only reminds you how often to look away, so it works best as a recurring timer rather than a daily target. A 7.5-hour day gives 22 breaks and only 7.3 minutes of total look-away time. The rule does not replace longer pauses to stand and move, and a short session of 18 minutes gives zero breaks. If your eyes stay sore or dry despite regular breaks, an eye-care professional is the right next step. How do you remember to take your breaks?

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