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Screen Time Eye Break Calculator

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

Result

22
7.3 min
450 min

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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