Focusing Strategies

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Focusing Strategies by Mind Map: Focusing Strategies

1. Exercise

1.1. 3-4 times per week (or more!)

1.2. Find something you enjoy!

1.3. Rated as most effective for inattention & hyperactivity in ADHD study.

2. Meditation

2.1. Start w/ 5 min./day

2.2. Can be guided, imagery, etc

3. Breathing strategies

3.1. Square breathing

3.2. In 4 (nose), out 8 (mouth)

4. Tracking attention

4.1. Can record in small notebook

4.2. Reflecting at different times of day

4.3. Distraction log: Paper or Google doc

5. Breaks

5.1. Pomodoro method

5.2. Toggl App

5.3. Visual timer

5.4. Call friend or family member to chat

6. Music

6.1. Without words typically best

6.2. For transitions

6.3. Noise-cancelling headphones

6.4. White noise

7. WOOP

7.1. Planning ahead: How you want class to go & problem solving for potential obstacles.

7.2. Wish, Outcome, Obstacle, Plan

8. Rewards

8.1. Tangible reward

8.2. How you will feel

9. Change it up

9.1. Move locations/rooms

9.2. Move spot in room

9.3. Brainstorm: What's one thing I can do differently?

9.4. Move It! Google Extension

10. Be intentional

10.1. Set up your work space for success.

10.2. Write post-it w/ what you want to do. Then post it to side of computer.

10.3. Skim content to prime your brain

11. Sleep

11.1. Focus on improving sleep

12. Aromatherapy

12.1. Different scent for each class

12.2. Light a cancle while studying

13. Sensory Stimulation

13.1. Suck on ice cube

13.2. Tall glass of cold water

13.3. Chewing gum

13.4. Fidget with clay, keychain, etc.

13.5. Pedals under desk, roll tennis ball with feet under desk