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. Breathing strategies

2.1. Square breathing

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

3. Tracking attention

3.1. Can record in small notebook

3.2. Reflecting at different times of day

3.3. Distraction log: Paper or Google doc

4. Music

4.1. Without words typically best

4.2. For transitions

4.3. Noise-cancelling headphones

4.4. White noise

5. Rewards

5.1. Tangible reward

5.2. How you will feel

6. Sleep

6.1. Focus on improving sleep

7. Aromatherapy

7.1. Different scent for each class

7.2. Light a cancle while studying

8. Meditation

8.1. Start w/ 5 min./day

8.2. Can be guided, imagery, etc

9. Breaks

9.1. Pomodoro method

9.2. Toggl App

9.3. Visual timer

9.4. Call friend or family member to chat

10. WOOP

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

10.2. Wish, Outcome, Obstacle, Plan

11. Change it up

11.1. Move locations/rooms

11.2. Move spot in room

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

11.4. Move It! Google Extension

12. Be intentional

12.1. Set up your work space for success.

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

12.3. Skim content to prime your brain

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