Eye exercises
38 exercises in four groups. Each has adjustable speed and duration, runs full screen and needs no sound. Keep your head still and move only your eyes.
Eye tracking
Smooth-pursuit exercises: follow a gliding dot along lines, circles and shapes while your head stays still. Good for coordination and a calm, steady gaze.
Left-right trackingFollow a dot gliding left and right with your eyes only – a gentle warm-up for screen-tired eyes.Up-down trackingFollow a dot gliding up and down without moving your head – a simple vertical range exercise.Clockwise circlesTrace a large clockwise circle with your eyes as the dot glides around the screen.Counter-clockwise circlesFollow the dot around a large circle in the opposite direction to balance your tracking practice.Diagonal trackingFollow the dot from corner to corner, alternating between the two diagonals of the screen.Square frame trackingTrace the edges of a large square with your eyes, with sharp turns at every corner.Triangle trackingFollow the dot around a large triangle – diagonals and a straight base in one smooth loop.Figure eightTrace a horizontal figure eight (infinity sign) with your eyes as the dot loops across the screen.Vertical figure eightFollow an upright figure eight – two stacked loops – to practise vertical and curved tracking.ButterflyFollow the dot as it draws butterfly wings – two big loops left and right in a flowing curve.ZigzagFollow the dot in a Z-pattern from top to bottom and back, like scanning lines of text quickly.Wave trackingRide a smooth sine wave with your eyes as the dot travels left to right and back again.Pendulum swingFollow a dot swinging in an arc like a pendulum, slowing at each end and speeding up in the middle.Bouncing ballFollow a ball bouncing around the screen and off its edges – a playful tracking game kids love.SpiralFollow the dot as it spirals out from the centre to the edges and back in again.Five-point starFollow the dot as it draws a five-pointed star – long diagonals with sharp turns at each point.Rose curveAn advanced challenge: follow the dot as it traces the petals of a flower-shaped rose curve.Heart shapeFollow the dot as it traces a large heart – two rounded lobes and a pointed tip.Free pursuitFollow a dot drifting along an unpredictable, smooth random path – pure smooth-pursuit practice.
Quick eye jumps
Saccade and visual-search drills: move your eyes quickly and precisely between targets, as you do when reading or scanning a scene.
Saccade jumpsThe dot jumps to a new random spot about every second – move your eyes to it quickly and precisely.Corner gazeLook to the four corners and the centre in turn as the dot appears there, without moving your head.Clock faceA number on a clock face lights up; jump your eyes from the centre to it and back again.Reading scanA marker jumps along lines of text-like blocks and sweeps back to each new line, like real reading.Schulte tableTap the numbers 1 to 25 in order on a shuffled 5×5 grid while keeping your gaze near the centre.Quick lookA target flashes at a random spot – tap it as fast as you can and see your reaction time.Dual targetTwo coloured dots move at once – follow the colour named by the cue and switch when it changes.
Focus and attention
Near-far focusing, convergence and peripheral-awareness drills that give the focusing system a change from fixed screen distance.
Near-far focusSwitch your focus between your thumb and a distant object when the on-screen cue changes.Focus ladderRead a line of letters as it shrinks step by step, then relax your eyes on a distant object.Depth tunnelRings move towards you to create a depth tunnel – let your gaze rest softly at its centre.Colour focusFollow a target that changes colour and silently name each colour while holding a steady gaze.Pencil push-upsBring a pen tip slowly towards your nose while keeping it single – a classic convergence exercise.Peripheral awarenessKeep your eyes on the centre cross and notice shapes flashing at the edges of your vision.
Relaxation and eye care
Blinking, palming, breathing, distance breaks, gentle massage and warm compresses to ease screen fatigue and dryness.
Blinking exerciseFollow a rhythmic cue: soft blink, full blink, gentle squeeze, open – for more comfortable eyes.PalmingWarm your palms, cup them gently over closed eyes and relax in darkness with a guided breathing cue.20-20-20 breakA 20-second countdown: look at something at least 6 metres away to give your focus a rest.Calm breathingBreathe with a slow circle – in for 4, hold for 2, out for 6 – with your eyes softly closed.Gentle eye massageGuided, timed self-massage of the temples, brow points and closed lids – with very light pressure.Warm compressA guided 5-minute warm compress for the eyelids, followed by gentle lid massage.