Focus sprints for ADHD
Focus sprints are short blocks of work with planned recovery.
They reduce overwhelm and make starting easier.
If you want to act immediately, use the tool first. Then return here to build a routine.
Start Focus TrainingPractical steps
Choose a sprint length
Start with 10–15 minutes and adjust to your energy.
Use a timer so you do not have to monitor the clock.
Plan the break
Breaks are part of the system, not a reward.
Pick a short reset (stretch, water, breathing).
Next steps
Suggested next stepsFocus & ADHD Support
Return to the pillar hub and choose the next guide.
ADHD focus basics
A simple overview of what helps focus when attention is scattered.
Distraction reset plan
A quick routine to reset after a focus slip.
ADHD parent support
Practical next steps for parents and carers.
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.
Quick FAQs
How many sprints should I do?
Start with 2–3 and stop while you still feel okay.
Do I need a Pomodoro timer?
Any timer works; focus on consistency rather than brand.
What if I forget my break?
Set a separate timer for breaks.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.