Attention is the act of tuning out some information to focus on other information deemed more important at the moment. While there are different types of attention (see below), it’s sustained attention that is often most problematic for kids who have ADHD.
Students who struggle with sustained attention are unable to focus on a task until it is complete, (e.g., finishing a set of math problems without attention errors or reading textbook chapters thoroughly enough to retain the central ideas). Other common indicators that your child has trouble paying attention include:
- Missed details in instructions
- Starting a task, getting distracted part way through, and then forgetting to finish
- “Careless” errors
- Repeating the same mistake due to not learning from the past
- Finding it physically difficult to engage, because of lethargy or overstimulation
Most people have an attention span that’s somewhere between 10-30 minutes with exceptions for the kind of deep focus some experience when they enter a flow state. Students with ADHD tend to have shorter attention-spans. Those with inattentive ADHD may find that their attention drifts away from the primary focus; those with hyperactive ADHD tend to be easily distracted by external stimuli. Mood or energy level also impacts attention: being tired or excited makes it hard to maintain focus; disinterest in the task at hand means the mind is more likely to drift. Regardless of what causes the problem, the result is the same—difficulty with sustained attention.
Improving Attention
Paying attention is an executive functioning (EF) skill that—like all EF skills— benefits from intentional support.
As your child looks to improve control over their attention, they should start by understanding their attention profile. Having them reflect on these questions will help them select appropriate strategies from the list below to address their attention challenges.
- How long is their attention span? If they have no idea, experiment by setting a timer first for 20 minutes while they engage in a task. Did their attention drift throughout the process? If so, try a 15-minute timer. If not, push to 25 minutes and see what happens.
- Are they more distracted by internal (thoughts) or external (visual or auditory) stimuli? That information enables them to make smart decisions about their workspace.
- What kinds of activities are more or less challenging to focus on? Knowing this can help determine a work strategy: they can opt to engage in difficult tasks when their energy is optimized for attention and pick easier tasks when they know that focus will be a challenge.
Based on their attention profile, the next step is to select the strategies that will help maximize their attention strengths while addressing their shortcomings.
Strategies for Sustained Attention
- Mindfulness Exercises: Developing their mindfulness muscle will help your child recognize when their attention shifts so that they can redirect it.
- Self-Regulation: It’s a good idea to identify their energy level when it’s time to get work done and, if necessary, engage in strategies to either increase or decrease that energy level.
- Movement – For children who feel under-stimulated when it’s time to focus, adding movement can be a helpful attention tool. Consider alternating active tasks (cleaning their room) with sedentary tasks (homework assignments); using kinesthetic study strategies (walking, pacing, role-playing, bouncing a ball, etc.), or timed movement breaks.
- Neurofeedback – ADDitude Magazine defines neurofeedback (NFB) training as “an alternative therapy that uses real-time EEG (brain imaging) data to help patients train their brains to improve focus, impulse control, and executive function.”
- Heart Rate Variability (HRV) Training – HRV is widely recognized as a valuable data point for physical training, but it also has connections to overall brain function. The scientists at HeartMath remind us that the heart sends information to the brain constantly. That means that learning to regulate the heart also regulates the brain.
- Brain Dump & Parking Lot – For students who recognize that they are more distracted by thoughts than by external stimuli, taking a moment to put their thoughts on paper before starting to work can be helpful. A “parking lot” for ideas that pop up while working can also allow students to acknowledge the idea by writing it down, and then redirect their attention to the task at hand, confident they can return to the distracting thought later.
- Pomodoro Method – The Pomodoro Method is a time management tool that encourages people to work within their attention span by alternating periods of focused work with timed breaks. The original method calls for 25 minutes of attention followed by 5-minute breaks, with a longer break after four work cycles.
- Personalize – If your child wants to try the Pomodoro Method, have them use their attention span as the length of the focus time. The key for most students is timing their breaks!
- Authentic Breaks –When a student takes a break, the goal should be a true rest for their attention, and they can’t accomplish that by engaging with screens, which tend to over-activate the brain. Instead, they might consider stretching, listening to music, looking out a window, or doing something physical that they enjoy.
- Dedicated Work Space – Use the power of association to increase your child’s attention. If you have the space, set up a workstation that they won’t use for anything else. If that’s not possible, at least be sure that students aren’t trying to complete attention-demanding tasks in spaces that have a different purpose like a bed or the couch.
- Limit Distractions – To improve attention, set up your child’s environment to support them. First, consider how to limit distractions from your child’s phone and computer apps. Include them in this conversation. Many students are open to putting their phone on airplane mode, storing it in a drawer while they work, or installing AppBlock to get more specific about managing specific apps.
- Visual – Students distracted by visual clutter may benefit from spending a few minutes organizing their space before they work.
- Auditory – Sounds can interrupt attention. Students should consider if music will be helpful or distracting. In most cases, music can help if it’s not competing for attention: think classical or other instrumental. Brown noise with music also does an excellent job of blocking out sounds.
As with most skill-building efforts, none of the strategies above offers a quick fix. To that end, your job as the parent is to encourage your child to value the process of discovering what works for them over their outcomes on a single day.
In addition to sustained attention, other forms of attention include the types listed below, all of which serve a purpose at the right time. Help your child recognize the types of attention their brain excels at as a counterbalance to any frustrations when they struggle with sustained attention.
Jenna Prada, a certified teacher and administrator, is the Director of Executive Functioning & Special Education at Private Prep and the Director of Learning at Sadar Psychological.