Attention exercises
Look around the room and pick one object. Focus on it for 10 seconds. Describe its color, shape, and one detail.
Object Focus / Tracking – paying close attention to one object trains your brain to notice details and stay on task. Alternative: focus on a sound or texture if an object is boring.
Close your eyes, take three deep breaths, and notice where you feel your breath.
Mindful Breathing – focusing on your breathing keeps you in the present. Alternative: place a hand on your chest or belly to feel breathing more clearly.
Ill show you 3 shapes look at them for 5 seconds then I want you to draw them from memory
Visual encoding - noticing details in images and remembering them trains your memory in a new way
Name one thing in the room that might distract you. How could you ignore it?
Reduce Distractions – removing distractions helps focus. Alternative: put items out of sight or use headphones.
You have 10 minutes to clean your desk. How do you stay focused?
Task Planning – breaking work into steps helps attention. Alternative: set a timer for each step or make a checklist.
I’ll say this number sequence: 3, 7, 2, 9. Repeat it back in order, then try backward
Rehearsal / Working Memory Drill – repeating sequences strengthens attention and memory. Alternative: use letters, colors, or objects to practice memory.
Listen carefully to a sound you can hear for 15 seconds: Describe it.
Sound Focus Exercise – focusing on one sound helps the brain ignore distractions.
based on these items: pen, pencil, stress ball, fidget, cup, spoon, fork marker. Group them to make them easier to remember.
Chunking – putting items into categories makes them easier to remember. Alternative: group by color, use, or size.
Listen to this story: “A fox ran into the forest early in morning, the fog was strong and it listened to the birds chirping, as it made its way further into the forest it saw a squirrel gathering nuts and another fox walking along then it found a shiny stone near the stream and picked it up with its mouth, then he laid down in the forest to rest” Repeat the main idea.
the fox spent the morning in the forest Selective Listening – focusing on important information trains attention. Alternative: write the main idea to reinforce memory.
You are trying to finish your homework but one of your siblings is crying how can you stay focused
Brain Dump / Remove Distractions – writing down thoughts that are distracting you (like worry about your sibling) focus on one task at a time, or find a new quiet space for homework
Imagine this picture: a red balloon floating above a green hill with a yellow sun in the sky. Close your eyes and describe it.
Visualization – picturing details in your mind improves focus and memory. Alternative: draw the image to reinforce memory.
Think of something you did recently. Describe only what you saw or heard, not how you felt
Objective Observation – noticing facts instead of feelings improves attention.
Use these three words: dog, hat, balloon. Make a silly story connecting them.
Mnemonic / Storytelling – stories make memory stronger and focus easier. Alternative: draw the story instead of telling it.
Think of a time you got distracted (like watching TV while doing homework). How could you do better?
Self-Monitoring – noticing distractions helps you stay on task. Alternative: set a timer or use a checklist.
Two tasks: a boring homework page and a knitting project. Which should you do first and how will you focus?
Prioritization – focus on important tasks first. Alternative: use a timer or reward system for finishing the boring task.
I’ll name these colors: red, blue, yellow, green, orange, purple. Pick only the warm colors.
Selective Attention Game – focusing on what matters and ignoring distractions trains your brain to pay attention. Alternative: use shapes or numbers instead of colors
Think of a thought that pops into your head often maybe its im hungry or I wonder whats for lunch or whats going to happen at recess that might come up during your day at school
Thought Labeling – noticing thoughts without reacting helps you stay on task. Alternative: write the thought down or draw it.
Im going to show you 3 small objects in an order then I will hide them, tell me the order from memory
Serial recall - remembering items in the exact order helps your memory pay attention to sequence and detail
Draw a small shape while I tap the table lightly. How did you focus?
Practice Focus Amid Distractions – staying on task despite interruptions strengthens attention. Alternative: repeat the activity with louder distractions as practice.
Someone asks questions while you’re finishing an important task How do you finish?
Selective Attention / Boundaries – noticing what matters and ignoring interruptions helps focus. Alternative: politely tell them you need 5 minutes to finish.
Imagine you have a drawing to complete in 25 minutes without stopping. How would you stay focused?
Pomodoro Technique – work for 25 minutes, then take a 5-minute break. Other strategies: set a timer, remove distractions, have a small reward after finishing, or shorten the session to 10–15 minutes if 25 is too long
Pretend to do a body scan: notice your head, shoulders, arms, stomach, legs, and feet. Say which feels relaxed or tight.
Body Scan – noticing your body helps calm your mind and maintain focus. Alternative: combine with gentle stretching for extra alertness.
Place these items in rooms of your house in your mind: toy in living room, book in bedroom, cup in kitchen, ball in bathroom, Walk through the rooms in your mind and recall them.
Memory Palace / Method of Loci – linking items to places strengthens memory and focus. Alternative: do the walk physically if imagining is hard.
Imagine your perfect focus space for homework. What’s in it?
Focus-Friendly Environment – setting up a distraction-free space helps your brain concentrate. Alternative: rearrange your actual space to match your plan.
Big school project due tomorrow. Describe step-by-step how you’d plan your time.
Planning & Pomodoro – break into steps, work for 25 minutes each, take 5-minute breaks, and use small rewards. Alternative: shorten sessions if 25 minutes is too long, or use a checklist with timers.