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Focus starter routine

A short focus routine to help you begin a task with clarity and a steady pace. Educational guidance only.

Plain English

A simpler version you can toggle on when you want.

This routine helps you begin with a small, clear step. It can support without overloading your day.

The 10‑minute start

  1. Name one task and write a single sentence describing the first step.
  2. Set a 10‑minute timer and remove one distraction.
  3. Work until the timer ends, then decide whether to continue or reset.
  • If you use support at school or work, ask your GP or adviser what adjustments are available.
  • Short can be repeated 2–3 times with breaks.
This is educational guidance only and not a diagnostic or clinical tool.
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Key terms

Explore related glossary terms for quick definitions.

Executive functionWorking memoryTime blindnessReasonable adjustments

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A simple overview of what helps focus when attention is scattered.

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A quick routine to reset after a focus slip.

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Working with school (ADHD)

How to collaborate with schools using clear, practical steps.

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Wind-down routine

A short, repeatable routine before bed.

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Quick FAQs

Is this helpful for ADHD?

It may support task initiation, but it is not a treatment. If you need clinical advice, speak with a qualified professional.

Educational information only. If you are worried about your health or safety, seek professional advice.

Evidence sources

References are shown for transparency. You can copy links without leaving this page.

  • Attention deficit hyperactivity disorder: diagnosis and management (NG87)

    NICE

    https://www.nice.org.uk/guidance/ng87

    UKguidanceChecked 2026-01-16

  • Attention deficit hyperactivity disorder (ADHD)

    NHS

    https://www.nhs.uk/conditions/attention-deficit-hyperactivity-disorder-adhd/

    UKreferenceChecked 2026-01-16

  • Comparative efficacy and tolerability of ADHD medications (PMID 31411903)

    PubMed

    https://pubmed.ncbi.nlm.nih.gov/31411903/

    GLOBALarticleChecked 2026-01-16
Written by:NeuroBreath Editorial Team·Editorial team
Reviewed by:Evidence Review Desk·Evidence reviewer
Editorial roles: Author drafts content · Reviewer checks clarity and safety language · Evidence reviewer checks source quality · Accessibility reviewer checks readability. Meet the editorial team.

Last reviewed

16 Jan 2026

Next review due

16 May 2026

Updated

16 Jan 2026

Evidence & sources

4 sources · tiers A, B

Evidence policyCitationsLast reviewed
Update history
  • 16 Jan 2026contentInitial focus starter routine published and reviewed.

Educational information only — not medical advice. Read the disclaimer.

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