Maintaining focus is a key component of attention, as well as self-directing focus to what is required rather than what is preferred. Sleep, nutrition, exercise, and limiting time spent on electronic devices are important elements of attention.
Self-Direct Focus | Sleep | Nutrition | Exercise | Technology
| Self-direct Focus | |
| Help children find a value in focusing on what is required rather than what is preferred | Discover a Child’s Values (for young children) Discovering & Choosing Values (for teens and adults) |
| Learn self-talk strategies to redirect focus | Examples: "Oh right, I was working on X, I guess I need to get back to that" |
| Use a key word or nonverbal cue as a reminder to self-monitor actions or use strategies | |
| Sleep | |
| Establish an environment conducive to sleep | Examples: Reduce noise and light, cool room temperature, calm room décor, comfortable bed & pillow, soothing scents |
| Turn off all screen-related items an hour before bed and do not have access to devices in bedroom | |
| Use self-relaxation techniques to calm the mind | Example: Focus on relaxing each body part from head to toe Learn Yoga Relaxation / Savasana Body Scan |
| Consider using a FitBit (or similar device) for tracking sleep patterns | FitBit |
| Medical Article for Sleep | |
| Nutrition | |
| Omega-3 (e.g. almonds, salmon, flaxseed oil) and protein may assist with concentration | |
| Eat nutritious snacks and avoid processed foods | |
| Drink water throughout the day | |
| Foods to avoid include: chips, fries, soft drinks, foods with corn syrup | |
| Avoid artificial coloring, sweeteners, and preservatives | |
| Exercise | |
| Engage in daily physical activity | Examples: walking, running, dancing, cycling |
| Aerobic exercise 20 minutes daily for 6 days a week can help regulate cerebral blood flow for improved focus | article |
| Coordination exercises can assist with alertness | 3 exercises to wake up the brain Brain Gym another YouTube video |
| Try yoga for kids | 5-minute yoga 30-minute yoga Kids World Yoga DVD |
| Technology | |
| Limit screen time (i.e. X-Box, TV, video games, social media) as much as possible | Screen Time app to monitor and control amount of time spent on devices |
| For a significant impact, try stopping all screen time for 2 weeks to determine effect (be prepared for withdrawal symptoms for the first few days) | |
| Redirect to other types of games and play instead | Examples: Legos, puzzles, board games, playing outside, arts & crafts |
| Try neurofeedback-type computer programs to strengthen concentration | Activate Play Attention Captain’s Log Happy Neuron |