Focus Helper Cards - Teens Version
Focus & Attention Strategies
Evidence-based techniques for managing attention
Chunking
Break tasks into the smallest possible steps. Overwhelm shrinks when you only focus on the next tiny action.
Example: "Write essay" → "Open document and write one sentence"
Movement Priming
Physical activity before mental work increases dopamine and primes attention systems.
Example: 5-minute walk or stretching before studying
Audio Environment
Match sound to task: silence for complex work, lo-fi for routine tasks, brown noise for writing.
Example: Noise-cancelling headphones + focus playlist
Time Boxing
Pomodoro technique: 25 min work → 5 min break. Adjust intervals to your attention span.
Example: 15 min sprints for challenging subjects
Sensory Regulation
Fidgets, gum, or textured objects occupy restless sensory needs so focus can go to the task.
Example: Textured ring to spin during lectures
Environmental Design
Reduce visual and digital distractions. Use website blockers, clear desk, face away from high-traffic areas.
Example: Phone in another room, single browser tab
Body Doubling
Presence of others (even virtually) provides external accountability that supports initiation and persistence.
Example: Study with friends, virtual co-working sessions
Interest Bridging
Connect boring tasks to interests, or reward completion with preferred activities. Gamify when possible.
Example: Relate history essay to favourite game's setting
💡 Attention strategies are personal — experiment to find what works for your brain. What helps varies by task, time of day, and current state.
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