We all have days when we struggle with executive functioning (ex. challenges with time management, focus, organization, planning, and impulsivity). Whether the cause is ADHD, stress, burnout, or general overwhelm, getting back on track often has more to do with implementing strategies that accommodate your specific needs. Here are some practical focus-support strategies you can use throughout your day, including coping cards for an easy to access reference.
Move Your Body as a Reset
When you’re struggling to maintain focus, one way to reset your mind is to move your body. This could mean a quick five-minute walk outside, some simple stretches, or even a few jumping jacks can be enough to shift your energy. Having a break planned ahead of time and what that movement break will look like is important to in case that can take additional planning executive functioning energy.
Add Sensory Input
Some brains actually focus better with a little extra sensory stimulation, especially if you are tackling an understimulating or boring task. Adding something for your hands to do, or creating a comforting physical environment, can help keep your attention grounded. A fidget toy can give your hands something to engage with, a weighted blanket can create calming pressure, and background sound or music can you stay grounded in the moment.
Use a Quick “Change of State”
When your brain feels frozen or overwhelmed, changing your sensory state can help you reboot. This can be as simple as getting a cold glass of water, splashing water on your face, standing up to stretch, or practicing a short deep breathing exercise. These small physical resets help with nervous system regulation and refocusing.
Try Timed Work Sessions
Timers can create structure that feels grounding, especially when starting a task feels difficult. Using a visual timer has been a huge game changer for me because you can easily see how much time has passed to combat my time blindness. This can reduce anxiety and the feeling that a task is never ending. There are also focus plan worksheets online to use for breaking down tasks into manageable time frames and steps.
Work with a “Body Double”
Sometimes we focus better simply because a supportive person is present. This strategy, known as body doubling, works because shared space creates gentle accountability and helps you settle into the task with extra support. You can work alongside a friend or family member, join a virtual coworking session, or even turn on a “study with me” video on YouTube. Just having another person present can help you to maintain your attention.
Change Your Scenery
Your environment can also affect your ability to focus. If you’re feeling distracted at home, try working in a different setting. Moving to a different room, changing chairs, stepping outside, or even working from a coffee shop for a little can help you to dedicate a time and space for focus.
Download our Focus Coping Cards (created by my intern) to have a handy way to refer to these coping skills by clicking on this link: Focus Coping Cards
Note: The information on this blog is for educational and informational purposes and it is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your health or before starting certain skills that may exacerbate certain conditions. Bringing this information to a healthcare professional if it resonates you can help to start the conversation on how they can best support your mental health and well-being.
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