How to Stay Focused (When Your Brain Doesn’t Want To)
Staying focused sounds simple, but for most of us—especially for brains with Executive Function challenges—it’s anything but easy.
Focus takes energy. And I don’t just mean physical energy. Our ability to focus depends on four kinds of energy:
Physical energy: Is your body tired or restless?
Cognitive energy: Is your brain foggy, overloaded, or distracted?
Emotional energy: Is your heart heavy, anxious, or upset?
Global energy: Have you been sleeping well, eating enough, or moving your body?
Before you even try to power through, do a quick energy check-in.
Are you tired? What kind of tired are you?
Sometimes, the best way to refocus isn’t pushing harder—it’s addressing the type of energy that’s running low.
Strategies to Regain Focus
Once you’ve done an energy check-in, here are some practical, brain-based strategies that I teach my clients (and use myself!) to stay focused and get important things done.
1. Start with a Very Short Timer
Set a timer for a tiny chunk of time—maybe five or ten minutes—and commit to working until it rings.
When it goes off, ask yourself:
“Am I on task?”
If not, no problem—set it again and try again.
If yes, awesome! Set it again and keep going.
This self-monitoring method helps your brain build focus momentum, one short burst at a time.
2. Move Your Body or Use a Fidget
Movement wakes up the brain.
Stand, stretch, walk a few steps, or use a fidget if you need sensory input. Physical activity increases alertness and helps your brain shift back into focus mode.
3. Take a Distraction Inventory
Sometimes the problem isn’t focus—it’s friction.
Take a close look around your workspace. What’s pulling your attention away?
Try this: make a short video of yourself working for a few minutes. Then watch it back to see what distracts you. You might be surprised at what you notice.
Once you’ve identified distractions, remove what you can or move your workspace to reduce temptation.
4. Set Up Your Space with Intention
Before diving in, ask yourself:
“What do I need in order to really focus?”
Maybe that’s water, a quiet environment, a to-do list, or noise-canceling headphones.
Your workspace doesn’t need to be perfect—but it does need to work for you.
5. Single-Task (Don’t Multi-Task)
Our brains aren’t built to juggle multiple things at once. Pick one task—just one—and give it your full attention. You’ll finish faster and feel more accomplished.
Keep a “Later List” nearby to jot down random thoughts or ideas that pop up. That way, you won’t forget them—but you won’t chase them, either.
6. Keep a Short, Achievable To-Do List
Instead of a long, overwhelming list, write down just 1-3 things you can realistically accomplish in one sitting. When your focus wanders, look back at that list to reset your direction.
7. Take Brain Breaks (Before You Think You Need Them)
Don’t wait until your brain is fried!
Take short, no-screen breaks before fatigue hits. Step outside, stretch, doodle, or get a snack.
Short, intentional breaks keep your focus stronger over time.
8. ICU: Create Interest, Connection, and Urgency
When your brain resists focus, it’s often craving dopamine—your motivation fuel.
That’s where the ICU strategy (from my friend, Sarah Kesty) comes in:
Interest: Can you make the task more engaging? Try color, movement, novelty, or gamification.
Connection: Can you make it social? Work with a friend or body double, or connect the task to something you care about.
Urgency: Can you make it feel more pressing? Use a timer, deadline, or mini goal to spark energy.
These small tweaks create dopamine—and dopamine leads to norepinephrine, what Kesty calls our brain’s “focus juice.”
9. Set a Goal (and Make It Visible)
To keep the dopamine flowing, give yourself a clear, achievable goal and some kind of proof that you met it.
It could be checking off a box, hearing a timer ding, or crossing something off your list.
Your brain loves evidence of success—and that satisfaction helps sustain focus longer.
10. Use Visual Cues to Bring Your Focus Back
Sometimes, your brain just needs a nudge—a quick reminder to come back to the task at hand.
That’s where visual cues come in.
A visual cue is something that you can see that signals your brain: “Hey, remember what you’re doing!”
Try one of these ideas:
Place a sticky note on your laptop or desk with a simple phrase like “On task?” or “Focus first.”
Use blue painter’s tape or washi tape to mark your workspace or your “focus zone.”
Keep a small object or token—like a stone, charm, or even a rubber band—on your desk. When you notice it, take a breath and check in with your focus.
If you’re working digitally, use a visual desktop reminder—a background image or pinned note that helps you stay mindful of your goal.
Visual cues help activate your metacognition—your awareness of what your brain is doing. They bring you back to the present moment gently, without judgment.
It’s not about perfect focus all the time—it’s about noticing when your mind wanders and redirecting it with kindness.
Focus Is a Skill, Not a Personality Trait
If staying focused feels hard, it doesn’t mean you’re lazy or broken. It means you’re human.
Focus takes energy, intention, and practice.
Start small, notice what helps, and celebrate every time you catch yourself re-focusing.
That’s Executive Function in action.
And as always—be gentle with yourself.
Little by little, change happens.
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Carrie Bonnett is a veteran teacher and Executive Function coach based in Bend, OR. Carrie works with students and families (and adults, too). Her coaching empowers students to thrive in life and in school, helps parents and teachers to better support their children, and guides adult to get on top of all that life requires. In addition to coaching, she is also an adjunct instructor for early-career teachers at University of Portland in Oregon. For more information, visit www.carriebonnett.com
