Eight hours of unbroken screen time is not a badge of honour. This log tracks your screen breaks and eye strain symptoms so you can see the connection between your habits and your comfort.
What’s Inside
- Hourly break log: break type, duration, and activity (look away, walk, eye exercises)
- Eye strain symptom tracker: dryness, blurring, headache, and sensitivity rated 1-3
- 20-20-20 rule reminder and session log
- Weekly eye comfort score and summary
Print tip: Works on standard letter (8.5×11″) or A4 paper. Print at 100% scale with no page scaling. Designed to be printed and filled in by hand.
How to Use This Template
- Set a repeating timer for 20 minutes. When it goes off, stop looking at the screen for 20 seconds and focus on something at least 6 metres away. This is the 20-20-20 rule and it is backed by clinical evidence.
- Log your break duration and activity in the moment. Breaks that are not logged are breaks that get skipped because you thought you took them.
- Rate your eye strain symptoms at noon and at 4 PM each day. Tracking when symptoms appear tells you which hours carry the heaviest screen load.
- Review your weekly eye comfort score on Fridays. If it is declining week over week despite logging breaks, your screen settings or ambient lighting may be the issue, not break frequency.
Frequently Asked Questions
What is the 20-20-20 rule?
Every 20 minutes, look at something at least 20 feet (6 metres) away for at least 20 seconds. This reduces the ciliary muscle strain caused by constant near-focus and is the most widely recommended method for reducing digital eye strain.
How long should a screen break be?
20 seconds of the 20-20-20 rule every 20 minutes is the minimum. A proper break means 5-10 minutes away from your screen every 60-90 minutes. Standing up and walking is better than remaining seated and looking away.
Can eye strain cause permanent damage?
Digital eye strain itself does not cause permanent damage. However, it is a reliable predictor of worsening symptoms over time if the habits do not change.
Is this log free?
Yes, completely free. No email required. Print as many copies as you need.