Part 2: 5 Ways to Help Your ADHD Child Focus

1. Reduce Distractions

In modern times, a person has the world at their fingertips between computers, phones, television, etc. Having a child with ADHD who is always connected can pose quite a problem with attention and focus. The more distraction-free the environment can be, the better chance your child has to attend to a given task.

Try to place phones and computers out of reach. Turn off the TV when they are working. Designate a specific area as their workstation where electronics are off-limits. Be sure this spot is in a quieter area with minimal clutter and good lighting.

2. Practice Deep Breathing

Mindfulness is a great tool to introduce to your children when they are young. When they start to feel stress or overstimulation, ADHD symptoms may arise. Research shows that something as simple as a few deep breaths can minimize these symptoms.

There are a variety of deep breathing techniques, some of which can even be fun for children to learn and use. Belly breathing or lion’s breath are just a couple to start with. As your child focuses on their breathing, it will start to calm their mind/body, decrease any stress, and return focus to the task at hand.

3. Take Movement Breaks

Hyperactivity is often a misunderstood piece of the ADHD puzzle. In fact, fidgeting and movement can be correlated with improved cognitive functioning. Exercise not only turns on the part of the brain that deals with attention but also promotes growth for the area that controls memory and learning.

Daily exercise and movement breaks prep the brain to be able to focus while also allowing them to release any extra energy that could be distracting. One way to take movement to the next level is to take it outdoors. Outdoor activity, specifically exposure to greenery, can have a very positive impact on ADHD symptoms. Help your child increase their time outside and reduce their screen time. 

4. Listen to Music 

There is a certain power that music can have on the brain and emotions. While it can affect everyone differently, it has been shown to positively affect those with ADHD. The areas of the brain that are limited in those with ADHD control things such as motor function, speech and language, executive functioning, planning, and attention. When listening to the right genre of music, certain parts of the brain can actually relax and allow the learning center to thrive. With this comes more engagement and focus.

Online resources, such as music streaming services or youtube, have many options for pre-made playlists geared towards a specific task or age group. Trial different ones out until you find one that works. 

5. Establish Sleeping Schedules

Sleep is important for everyone, grown adults and developing children alike. It is even more important for those with ADHD. If your child is experiencing hyperactivity that affects them getting to sleep at night, it will likely turn into exhaustion the following days. As exhaustion levels increase, so do their symptoms. 

Encourage sleep hygiene with a steady bedtime schedule throughout the week. Weekends typically become a separate entity from the week, especially as children age, but it is important to maintain the schedule consistently. Limit screen time in the evening with a cutoff of at least two hours before bed when possible. The blue light exposure can affect the brain’s ability to shut off timely. 

For further discussion on these methods or for additional resources, contact us. We are always here to help.