Corner gaze
Look to the four corners and the centre in turn as the dot appears there, without moving your head.
In this exercise the dot appears in the four corners of the screen and in the centre, one after another. Each time it appears, you shift your gaze to it and hold it there briefly, then follow it to the next position. Your head stays still the whole time. The aim is to look as far as is comfortable into each corner – not to strain to the absolute limit.
During typical screen work your eyes spend hours in a small zone around the centre of your visual field. The corner gaze exercise deliberately takes them into the outer positions and back, combining quick gaze shifts with short moments of steady fixation. Returning to the centre between corners gives your eyes a reference point and a moment to settle.
The exercise is simple, quick and suitable for most adults as a mini-break. Expect a feeling of loosening up and a short mental reset, not improved eyesight. Eye movements should never be painful: if looking in a particular direction hurts, or causes double vision, see a doctor, as this can indicate inflammation or a problem with the eye muscles or nerves. For a broader overview of looking after your eyes at work, see our guide eye care by profession and the quick reset program.
How to do it
- Sit centred in front of the screen; full-screen mode makes the corners further apart.
- Press start and look at the dot in the centre.
- When the dot appears in a corner, move your eyes to it without moving your head.
- Hold your gaze there comfortably until the dot moves on.
- Return to the centre when the dot does, then on to the next corner.
- Blink when reminded, and close your eyes briefly at the end.
What it helps with
- Uses the outer positions of gaze that desk work neglects
- Combines gaze shifts with steady fixation
- A very quick, simple mini-break
- Helps you notice any discomfort in particular directions
Tips
- Look only as far as comfortable – no straining.
- Breathe out as you look into each corner.
- If the corners are out of comfortable reach, sit further back.
Caution: Stop if you feel pain, dizziness or double vision. Pain or double vision when looking in a particular direction should be checked by a doctor promptly.
Frequently asked questions
How far should I look into each corner?
Only as far as is comfortable. Straining to the extreme edges brings no extra benefit and can cause discomfort.
Why return to the centre each time?
The centre acts as a resting point, so each movement starts from a relaxed position.
Is a slight pulling feeling normal?
A mild stretch can be felt at the far positions, but pain is not normal and is a reason to stop.