Choose a movement
Select one of five paths, from a predictable circle to a smoothly changing random route.
Free · Private · Browser-based
Follow the Dot Eye Exercises
A free online visual tracking tool with five smooth movement modes and a built-in 20-20-20 timer for structured screen breaks.
Start exercising
No account
No download
Works on any modern device
Circle tracking
Follow the dot around a steady circular path.
Time
01:00
Laps
0
Status
Ready
Space pause or resume · R restart · F fullscreen
20-20-20 screen break timer
Set a 20-minute reminder, then look at something about 20 feet away for 20 seconds.
20:00
How it works
A calm visual activity in three steps
EyeDotTrainer keeps setup deliberately simple, so you can start a short visual tracking activity without an account, equipment, or installation.
Set your pace
Adjust speed, session length, trail visibility, and target size for a comfortable experience.
Follow the dot
Sit comfortably and track the target with your eyes. Pause or stop whenever you need to.
Five modes
Visual tracking exercises for different movement patterns
Each activity offers a distinct on-screen path designed to encourage eye movement variety during screen breaks.
Circle
A steady loop with clockwise and counterclockwise options.
Figure 8
A continuous horizontal crossing pattern with smooth turns.
Saccade
A target that switches between spaced positions at set intervals.
Smooth Pursuit
A gentle side-to-side path with a subtle vertical wave.
Random Path
Softly eased transitions to new positions around the canvas.
Exercise guide
How to use each eye tracking exercise
There is no single “best” path. Predictable routes can feel easier to follow, while changing routes ask for more attention. Use the descriptions below to choose a visual tracking activity that fits the kind of screen break you want today.
01 Circle tracking
Circle mode moves the target around the center of the canvas at a constant pace. Start with Medium speed and the default clockwise direction. Follow the target for one or two complete laps, pause, then switch to counterclockwise if you want movement in the opposite direction. The visible trail makes the route easy to anticipate, so this is a friendly starting point for people trying the tool for the first time.
Useful setting: choose a Large dot on a small screen or whenever the default target feels difficult to locate. Direction is available only in this mode because the other routes already change their horizontal and vertical movement.
02 Figure 8 tracking
Figure 8 mode follows a continuous horizontal crossing pattern. The dot passes through the center before curving toward the opposite side, creating smooth changes in direction without stopping. Try to keep your posture relaxed while allowing your gaze to travel across the full shape. A 30-second session is enough to learn the path; a one-minute session gives you several complete laps at Medium speed.
Useful setting: leave Trail on while learning the pattern. Turn it off later if you prefer a cleaner canvas and want to focus only on the current target position.
03 Saccade activity
Saccade mode is different from the continuous paths. The target stays in one place, then switches to another position after a fixed interval. Look for the new dot and let your gaze move to it without rushing. Slow speed changes the target every 1.8 seconds, Medium every 1.2 seconds, and Fast every 0.8 seconds. The counter records each new target rather than completed laps.
Useful setting: begin with Slow speed until the timing feels familiar. Because the position change is intentional, Trail is not drawn in this mode. Stop if rapid changes feel uncomfortable.
04 Smooth pursuit
Smooth Pursuit sends the dot gently from one side of the canvas to the other with a small vertical wave. Its motion eases at each turn, so the target does not jump when it changes direction. This mode works well when you want an easy-to-understand horizontal visual tracking activity. Keep the canvas at its regular size for a shorter path, or choose Fullscreen when you intentionally want a wider on-screen route.
Useful setting: Medium speed provides a balanced starting pace. Use Slow if you notice yourself anticipating the target instead of comfortably following its current position.
05 Random path
Random Path chooses a new destination inside the canvas and glides toward it with smooth easing. Each segment has a clear start and end, but the next direction is not predictable. This adds variety without the frame-to-frame flicker produced by a truly random position. The target also keeps a generous margin from the edge, making it easier to see on phones and laptops.
Useful setting: keep Trail on to see how the route has changed, or turn it off for a more minimal experience. The path counter increases whenever the dot reaches a destination and begins the next smooth segment.
Screen wellness
Build better pauses into screen time
EyeDotTrainer is most useful as one small part of a comfortable screen routine. You control the pace, session length, target size, and whether the activity fills the screen.
A simple first session
- Settle your screen. Reduce glare, choose a comfortable viewing distance, and sit in a position you can maintain without leaning forward.
- Choose Circle or Smooth Pursuit. Select Slow or Medium speed, a 30-second duration, and a dot size that is immediately easy to find.
- Start when ready. Keep your head comfortable and follow the moving target with your gaze. Use Pause at any time without losing progress.
- Finish with distance. After the activity, look away from the screen and let your attention rest on something farther away.
Comfort comes first
Start with 30–60 seconds at a pace that feels easy to follow. These activities may help users take structured screen breaks, but longer or faster sessions are not automatically more useful.
Use Fullscreen only when you want a more immersive view. It is always optional, and pressing Escape returns to the page. Stop if you feel pain, dizziness, headache, nausea, or unusual discomfort. Persistent or recurring symptoms deserve advice from a qualified eye-care professional.
Screen breaks
Pair movement variety with time away from the screen
Visual tracking activities still happen on a display, so they should not replace looking away from it. The 20-20-20 timer offers a simple way to separate focused screen time from a short distance break.
What the 20-20-20 timer does
Start the timer when you begin a block of screen work. After 20 minutes, EyeDotTrainer reminds you to look at something about 20 feet away for 20 seconds. You can pause or reset the timer whenever your schedule changes. The countdown runs only in the open page and does not collect activity data.
When to take an earlier break
The timer is a reminder, not a requirement to keep working until it reaches zero. Blink naturally, change focus, and step away sooner when your eyes feel tired or your concentration drops. Room lighting, screen brightness, text size, and viewing distance can also affect how comfortable screen work feels.
FAQ
About eye tracking activities
What are online eye tracking exercises?
They are visual activities in which you follow a moving target on a screen. EyeDotTrainer provides them as a general wellness and screen break tool, not as medical care.
Is EyeDotTrainer a medical product?
No. EyeDotTrainer does not diagnose or address a medical condition and is not a substitute for professional eye care or a prescribed care plan.
What is the 20-20-20 rule?
It is a simple screen break habit: about every 20 minutes, look at something around 20 feet away for 20 seconds. The timer above can help you remember the break.
Can these activities reduce digital eye strain?
Structured breaks may help reduce digital eye strain for some people. Individual experiences vary, and ongoing symptoms should be discussed with an eye-care professional.
Does EyeDotTrainer store my activity?
No. The animation and timers run in your browser. There is no account, and your activity is not sent to a server.