Focus and ADHD support guides
These guides focus on practical steps: starting tasks, planning breaks, and working with schools.
Use the tools to practise, then return here to build your routine.
If you want a practical next step, use the tool first—then come back to the guides for structure.
Open the ADHD Focus LabExplore supporting guides
Suggested next stepsADHD focus basics
A simple overview of what helps focus when attention is scattered.
Focus sprints that feel doable
Short focus blocks with recovery breaks.
Distraction reset plan
A quick routine to reset after a focus slip.
Planning with ADHD
Simple planning steps that reduce overwhelm.
Working with school (ADHD)
How to collaborate with schools using clear, practical steps.
ADHD parent support
Practical next steps for parents and carers.
Focus & test anxiety support
Practical strategies for managing focus and anxiety during tests and exams.
Focus starter routine
A short focus routine to help you begin a task with clarity and a steady pace. Educational guidance only.
Focus starter routine
A short focus routine to help you begin a task with clarity and a steady pace. Educational guidance only.
Related across the site
Suggested next stepsFrequently asked questions
Do I need a diagnosis to use these guides?
No. The guidance is educational and can help many people.
How long should a focus sprint be?
Start with 10–15 minutes and adjust to your energy.
Are these tools suitable for teens?
Yes, with age-appropriate adjustments and support.
Can breathing help focus?
Many people find that steady breathing reduces stress and improves concentration.
What if I cannot start tasks?
Use a two-minute starter task and a short timer.
Are breaks part of the plan?
Yes. Planned breaks make focus more sustainable.
Do these replace clinical support?
No. They are educational tools only.
Can I share this with school staff?
Yes, especially the practical routines and adjustments.
What if routines feel overwhelming?
Reduce the number of steps and focus on one habit at a time.
Is this UK-specific?
Yes, references and tone are UK-focused where possible.
Educational information only. If you are worried about your health or safety, seek professional advice.