Posture Break Timer

Free browser timers for the 20-20-20 rule, Pomodoro, and 30-minute posture resets. No signup, no install — runs in your browser with optional sound and OS notification alerts.

Choose a preset

20-20-20 Rule

The 20-20-20 rule is the most widely recommended guideline for reducing digital eye strain and preventing postural fatigue at a computer. Every 20 minutes, look at a point roughly …

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Pomodoro (25 min work / 5 min break)

The Pomodoro Technique breaks work into 25-minute focused sessions followed by 5-minute breaks. From a posture perspective, the 5-minute break is your cue to stand up, move, and fu…

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30-Minute Posture Reset

Ergonomics research generally recommends interrupting sustained static postures every 20–30 minutes. This timer fires every 30 minutes as a cue to sit tall, roll your shoulders bac…

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Why take posture breaks?

Staying in any single static posture — even a correct one — for more than 20–30 minutes leads to progressive disc compression, muscle fatigue, and soft tissue load. Regular posture breaks interrupt this cycle.

The 20-20-20 rule is the most widely recommended minimum: every 20 minutes, look at something 20 feet away for 20 seconds. This simultaneously relaxes your eye muscles and prompts a posture reset.

For a more complete break, use the Pomodoro (25/5) or 30-minute preset and stand up during the break period.

For continuous posture monitoring — not just periodic reminders — try unhunch. It watches your head and shoulders via webcam and alerts you the moment you start to slouch. $14.99 lifetime access, 7-day money-back guarantee.

GET UNHUNCH — $14.99

FAQ

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. The distance relaxes the ciliary muscles in your eyes (which are contracted for close focus), reducing eye strain. The pause also serves as a posture-reset cue.
Does the 20-20-20 rule actually work?
Yes, for eye strain. Studies on digital eye strain (Computer Vision Syndrome) consistently show that regular fixation breaks at distance reduce symptoms including tired eyes, dryness, and blurred vision. The 20-second break is the minimum effective dose identified in the clinical literature.
How is a break timer different from unhunch?
A break timer fires on a schedule — it reminds you to check your posture. unhunch monitors your posture in real time via webcam and alerts you the moment you actually slouch, regardless of how much time has passed. They complement each other: the timer handles eye strain and scheduled movement; unhunch handles continuous postural drift.

QUELLEN

  1. Rosenfield M (2011). Computer vision syndrome: a review of ocular causes and potential treatments. Ophthalmic & Physiological Optics, 31(5):502–515.
  2. Healy GN, Dunstan DW, Salmon J, et al. (2008). Breaks in sedentary time: beneficial associations with metabolic risk. Diabetes Care, 31(4):661–666.
  3. Owen N, Healy GN, Matthews CE, Dunstan DW (2010). Too much sitting: the population-health science of sedentary behavior. Exercise and Sport Sciences Reviews, 38(3):105–113.
  4. Buckley JP, Hedge A, Yates T, et al. (2015). The sedentary office: an expert statement on the growing case for change towards better health and productivity. British Journal of Sports Medicine, 49(21):1357–1362.