Eye Gymnastics

Eye tracking

Triangle tracking

Follow the dot around a large triangle – diagonals and a straight base in one smooth loop.

  • 60 seconds
  • Easy

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

In triangle tracking the dot travels along the three sides of a large triangle: up one slope, down the other and back along the base. You keep your head still and follow it with your eyes. The exercise combines two diagonal movements with one horizontal movement, so it brings together what you practise separately in diagonal and horizontal tracking.

The shape is simple enough to follow at a relaxed pace but varied enough to keep your attention. The sharp angle at the top is a small extra challenge: your eyes must reverse their vertical direction quickly while continuing to move sideways. Following it calmly, without jerky jumps, is a good exercise in control and concentration.

Triangle tracking is suitable for adults and school-age children as part of a short break. As with every exercise on this site, keep expectations realistic: it may help your eyes feel more relaxed and your attention more focused, but it will not change your prescription. For more on preventing screen fatigue, read computer vision syndrome: symptoms, causes and solutions.

How to do it

  1. Sit comfortably facing the centre of the screen.
  2. Choose your speed and duration, then start the exercise.
  3. Follow the dot along all three sides of the triangle with your eyes only.
  4. Stay with the dot through each corner without jumping ahead.
  5. Blink gently whenever the reminder appears.
  6. When finished, rest your eyes by looking at something far away.

What it helps with

  • Combines diagonal and horizontal tracking in one loop
  • Trains smooth changes of direction
  • Keeps attention engaged with a simple, varied shape
  • A short, refreshing break from screen work

Tips

  • Start slow; increase speed only when the corners feel smooth.
  • Keep your jaw and forehead loose.
  • Alternate with the square for variety.

Caution: Stop if you feel dizzy, sick or have pain or double vision. If you have had recent eye surgery or have a known eye-movement disorder, ask your eye doctor before starting.

Frequently asked questions

Is triangle tracking harder than the square?

Slightly, because two of its sides are diagonal. Most people find it easy after a few rounds at slow speed.

Can I combine it with other shapes?

Yes. A sequence of square, triangle and circle makes a varied three-minute set.

Does it strengthen the eye muscles?

Eye muscles are already very strong for their task. The exercise is better described as practice in coordination and a relaxing break.