Colour focus
Follow a target that changes colour and silently name each colour while holding a steady gaze.
In the colour focus exercise a single target is shown on the screen and changes colour between blue, red, green and yellow. You follow the target and hold your gaze on it steadily, and each time the colour changes, you name the new colour silently in your head. Your head stays still and your eyes stay calm and fixed on the target.
Holding a steady gaze on one point – called fixation – sounds easy, but many people find their eyes start to wander or their attention drifts within seconds. Adding a simple task like naming colours keeps you engaged and makes it easier to stay present. The exercise trains stable fixation and sustained attention, and its calm pace makes it a gentle option for beginners, older adults and children.
Colour focus is not a colour vision test. If you have difficulty telling some colours apart, try our colour vision screening, and read more in the guide on colour blindness. As with all exercises on this site, the benefits are comfort, attention and relaxation; the exercise does not improve sharpness of vision or change your prescription. Keep blinking normally while you concentrate: steady staring tends to reduce your blink rate, which is a common cause of dry, irritated eyes.
How to do it
- Sit comfortably at your normal screen distance.
- Press start and rest your gaze steadily on the target.
- Each time the target changes colour, name the colour silently.
- Keep your eyes on the target without letting them wander.
- Blink normally – especially when the reminder appears.
- When the timer ends, close your eyes and relax for a few seconds.
What it helps with
- Practises steady fixation
- Trains sustained attention with a simple task
- Gentle and suitable for beginners and children
- A calm break from busy screen content
Tips
- Name the colours in another language for an extra mental challenge.
- Keep your face soft; do not stare wide-eyed.
- Children can say the colours out loud.
Caution: Stop if your eyes feel dry, strained or painful, or if you see double. This exercise does not test colour vision; see an eye care professional if you notice changes in how you see colours.
Frequently asked questions
What is fixation?
Fixation is holding your gaze steadily on one point so that its image stays on the sharpest part of the retina.
Can it detect colour blindness?
No. Use a dedicated colour vision screening and see a professional for a proper test.
Why do I have to name the colours?
Naming keeps your attention on the target, which makes steady fixation easier.