Diagonal tracking
Follow the dot from corner to corner, alternating between the two diagonals of the screen.
In diagonal tracking the dot travels from one corner of the screen to the opposite corner, then switches to the other diagonal. Your head stays still while your eyes follow the dot. Diagonal movements are interesting because no single pair of eye muscles produces them: horizontal and vertical muscles have to cooperate at the same time, which makes this a step up from left-right and up-down tracking.
Because the path crosses the whole screen, the exercise also takes your gaze into the outer corners of your field of view, areas we rarely use when reading or typing. Many people feel a pleasant stretch-like sensation when the eyes move towards the corners. Keep it comfortable: you are aiming for smooth movement, not maximum reach.
Diagonal tracking fits well into an office break or the start of a longer session. It can support comfort, relaxation and coordination, but it will not change refractive errors or treat eye disease. If eye movements are painful, especially in a particular direction, see a doctor, as this can be a sign of inflammation such as optic neuritis or of thyroid eye disease.
How to do it
- Sit square to the screen at your usual working distance.
- Select speed and duration, then start the exercise.
- Keep your head still and follow the dot from corner to corner.
- When the dot switches to the other diagonal, stay with it smoothly.
- Blink gently on the reminder; avoid staring wide-eyed.
- Close your eyes for a few seconds when the timer ends.
What it helps with
- Combines horizontal and vertical eye-muscle control
- Uses the corners of your visual field that desk work neglects
- Adds variety to a simple tracking routine
- A short, refreshing pause from close work
Tips
- Use full-screen mode for longer diagonals.
- If the corners feel uncomfortable, sit slightly further back.
- Do horizontal and vertical tracking first as a warm-up.
Caution: Stop if you notice pain, dizziness, headache or double vision. Pain on eye movement should be checked by a doctor. Ask your eye doctor first after recent eye surgery or with retinal conditions.
Frequently asked questions
Why does the diagonal feel harder than straight lines?
Diagonal movement needs several eye muscles working together at once, so it is naturally a little more demanding. It usually becomes smoother with slower speed.
Should I move my head to reach the corners?
No, keep your head still. If the corners are out of comfortable range, move further from the screen.
Is a sore feeling normal?
A mild stretching sensation can occur, but real pain is not normal. Stop and, if it persists, have your eyes checked.