Focus protocols
- 2-minute reset: 4 Box cycles + eyes on a single point.
- 5-minute: Coherent 5-5 + brief stretch.
- 10-minute: 2× Coherent 5-5 + 1-minute quiet.
Try Focus Training Games
Practice your focus skills with gentle, interactive games. No pressure, just fun practice.
ADHD-friendly focus timer
Adjust the sprint and break lengths. Use this when you want structure without perfection.
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Evidence & UK resources
Emergency & urgent help (UK)
If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.
Educational content only. If focus issues are persistent or disabling, consider talking to a qualified clinician or occupational health provider.