Eye Gymnastics

Quick eye jumps

Dual target

Two coloured dots move at once – follow the colour named by the cue and switch when it changes.

  • 90 seconds
  • Advanced

Sit about an arm’s length from the screen. Keep your head still and use only your eyes.

In the dual target exercise two dots of different colours move around the screen at the same time. A cue tells you which colour to follow. You track that dot with your eyes, keeping your head still, and ignore the other one. Every so often the cue changes or the colours swap, and you must switch to following the other target without losing it.

This exercise trains selective attention: the ability to keep your eyes and focus on one moving object while another competes for your attention. It is a little like following one player in a team sport while others run across your field of view. The switching moments add a further challenge, as your eyes must disengage from one target and quickly pick up the other one. Many people find the task surprisingly absorbing, which makes it a good mental break from routine work.

Dual target tracking is an advanced exercise. It is best tried after you are comfortable with single-target exercises such as free pursuit. Its realistic benefits are attention, coordination and a refreshing pause; it does not improve visual acuity. Because it relies on telling colours apart, people with colour vision deficiency may find some colour pairs hard to distinguish.

How to do it

  1. Sit at your usual screen distance and keep your head still.
  2. Press start and read the cue that names the colour to follow.
  3. Follow the dot of that colour with your eyes, ignoring the other dot.
  4. When the cue changes or the colours swap, switch to the correct dot straight away.
  5. Blink gently whenever the reminder appears.
  6. When the round ends, close your eyes for a few seconds.

What it helps with

  • Practises selective attention on one moving target
  • Trains quick, controlled switching between targets
  • Absorbing task that gives the mind a break from work
  • Builds on single-target smooth-pursuit exercises

Tips

  • Start at slow speed – the switches are harder than they look.
  • Keep your face relaxed; concentration often leads to frowning.
  • If colours are hard to tell apart, check the colour vision screening.

Caution: Stop if you feel dizzy, overwhelmed, or have eye pain or double vision. Ask an eye doctor before doing eye exercises after recent surgery or with a known eye-movement condition.

Frequently asked questions

What does selective attention mean here?

It means keeping your gaze and focus on the cued dot while deliberately ignoring the other moving dot.

I have colour blindness. Can I still use it?

You can try, but some colour pairs may look similar to you. If the dots are hard to distinguish, choose a different exercise.

Why do I lose the target when the colours swap?

Switching takes a moment of attention. It usually becomes easier at slower speeds and with practice.