Focus — Sprints with Recovery

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.

Start 5-minute ADHD Tools Anxiety Tools

Track your best focus run

Tap after a focus block to record progress.

Mark 1 min practised Completed: 0

🎮 Try Focus Training Games

Practice your focus skills with gentle, interactive games. No pressure, just fun practice.

🎯 Focus Quest 🔍 Spot the Target ⚡ Reaction Challenge

Make focus kinder: short sprints, clear goals, and recovery breaks. Works well alongside ADHD routines and reasonable adjustments at work.

Evidence & UK resources

Download: Focus — Sprints with Recovery — Resources (PDF)

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.

Focus Drill (3×5)

Single‑task focus: 3 blocks × 5 minutes. Pick one small outcome. Notifications off; one tab only.

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