The 20-20-20 Rule: Preventing Focus Fatigue

Why Your Eyes Are Killing Your Productivity

🧠 The Problem: "My Brain Feels Fried"

After 2 hours of deep work, you get a headache. You feel irritable. You can't focus on the text anymore.

You think you're "burned out." Often, you're just visually fatigued. ADHD brains often forget to blink when hyperfocused. We stare unblinkingly at screens, drying out our eyes and straining the ciliary muscles.

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🔬 The Science: Computer Vision Syndrome

When you look at a screen close up, your eye muscles contract to maintain focus. Holding this contraction for hours is like holding a bicep curl for hours. Eventually, the muscle fails.

This physical strain sends pain signals to the brain, which the brain interprets as "I am tired, stop working."

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🛠️ The Protocol: 20-20-20

Every 20 minutes:

1. Look at something 20 feet away (6 meters).
2. Focus on it for 20 seconds.

Why it works:

Looking into the distance relaxes the ciliary muscles completely. It's a "stretch" for your eyes.

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⚡ Pro Tips

• The "Blink" Check: When you look away, blink hard 5 times. Re-wet your eyes.
• Window Gazing: Ideally, look out a window. Natural light + distance is the gold standard.
• Set a Trigger: You won't remember to do this.
  • Use the UltraFocus break timer.
  • Put a sticky note on your monitor: "LOOK AWAY".