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If you know touch typing in theory but still glance down constantly, this is the specific habit-breaking process that fixes it — including what to do with your eyes instead.
Looking down at the keyboard is usually not a knowledge problem — most people who do it already know where the keys are. It's a trust problem: your fingers know the pattern, but you glance down anyway out of habit or anxiety about making a mistake. Breaking the habit needs a different fix than learning finger positions did.
Every time your eyes move from the screen to the keyboard and back, there's a real cost: your eyes need to refocus, relocate your place in the text, and re-engage — commonly a quarter to half a second per glance. Multiplied across a full paragraph, that adds up to far more lost time than the 'mistake' you were checking for would have cost.
Willpower alone rarely breaks this habit, because the urge to check happens faster than the conscious decision not to. What works far more reliably is removing the ability to look — practice with a soft cloth or your other hand covering the keyboard, or dim your screen brightness so looking down gives you no useful visual feedback anyway.
This forces you to rely on the tactile feedback that was already there the whole time — the bumps on F and J, the resistance of each key, the position of your hand relative to your body. Within a few sessions, most people find they didn't actually need the visual check at all.
TypeMaster's Blind typing mode hides the target text itself while you type — you don't find out how you did until the test ends. This is deliberately more intense than just covering the keyboard, and it directly targets the anxiety part of the habit: you can't correct-as-you-go, so you learn to trust a full pass through your muscle memory before checking the result.
Keep your eyes on the source text (or the screen you're transcribing from) the entire time, even during the moments you'd normally glance down. If you lose your place after a mistake, resist the urge to look at your hands to 'reset' — instead, find your place in the text first, then let your fingers catch up from muscle memory.