You might find it easy to focus on things you’re really interested in. Spending lots of time on these can be called hyperfocus. This can be a strength because it helps you notice details others might miss and come up with creative ideas. But when you’re really focused, switching to something new can feel hard.
If you struggle to pay attention and concentrate on things that don’t interest you, waiting, listening, or finishing tasks can be tricky. You might also act quickly without thinking or jump to conclusions, which can cause problems. Here are some tips to help with focus and impulse control:
For attention and concentration:
- Play learning games or board games that need you to listen and think.
- Read books you enjoy, like graphic novels, joke books, or fact books.
- Use ear defenders, headphones, or earplugs to help you to tune in, or tune out, unwanted sounds.
- Try fidget tools, but make sure they help you focus and don’t become a distraction.
- If moving helps you learn, use a standing desk or take movement breaks during the day.
For following instructions:
- Ask for clear, short instructions, one at a time.
- Use visuals like mind maps, checklists, post it notes, diaries, and calendars
- Take time to process and ask questions.
- Reduce distractions when listening.
Sometimes it’s hard to stop and think before acting, and you might react quickly without considering what could happen. Everyone acts on impulse sometimes, especially during teenage years, but doing it often can make school, friendships, and daily life harder. Learning ways to manage hyperactivity and impulsivity can really help. Use this checklist to spot school stresses that trigger you. Share it with a trusted adult so they can help find things that make school or home life easier. Remember, everyone is different. What works for you might change over time. If you need more help with focus or impulse control, talk to a trusted adult.
For impulsivity:
- Practice ‘stop, think and act’
- Do calming activities like walking, yoga, music, or drawing.
- Use checklists, diaries, or calendars to stay organised.
- Break tasks into smaller steps and take breaks.