Coach Jess’ top focus tips for your child

Hi, I’m Jess, a Coach Manager, and I want to share some of my favorite engaging, effective activities that our coaches use here at Bend. If your child or teen struggles with focus at home or in the classroom, you can give these tools and strategies a try to bring more calm, play, and ease to your daily lives. It’s all about experimenting to find the right fit for your child and family. And, hey, you don’t have to do it alone - if you could use professional support, our team is standing by to help.

• Puzzle together. Jigsaw or word puzzles are a great way to get your child or teen off their screens and into the present moment. You can even calm the environment even more by adding aromatherapy or relaxing music in the background.
• Journal it out. For anyone who has a future writer or a creatively expressive child at home, journaling could be a great tool to help them focus and calm their mind. You can give them a journal of their own, along with fun pens, and let them know that this is their safe space to vent away. You can help them get started with prompts that encourage them to turn to the page anytime they’re feeling overwhelmed. And for younger kids or those who are more visually expressive, you can ask them to share their feelings through drawing. I like to recommend journalling to my clients because it is a great way to get those thoughts on paper. Many clients feel lighter after because it feels like they “did something” with the thoughts that kept swirling around in their head. Pro tip - if you can’t sleep, try a brain dump to make room for the ZzzZZ’s.
  

• Dance it out. Movement is an excellent way for kids and teens to get out pent-up energy. It’s also a perfect time for them to show off their carefully curated playlist for the entire family! If your child struggles to focus on tasks like homework, it can make a huge difference to build in 5 to 10 minute breaks. This is a perfect time to dance, go for a quick walk, grab a snack, or stretch.
  
  
• Offer a fidget toy. Having a fidget can actually allow your child to self-regulate in a controlled and constructive way. I would encourage options to start off with, and really dial in what works best as time goes on.  Fidget toys should not be bigger than your child’s fist, light up, or make sounds because they can quickly become a distraction.
  
  
• Find a mindful moment. Mindfulness is a powerful tool that can help your child increase focus, decrease stress, and calm their nervous system. There are many ways to incorporate mindfulness into your family’s daily life, so I encourage you to try a few different techniques, from guided apps to simply taking a few deep breaths together, to see what works.
  
  Mindfulness is meant to be both manageable and accessible. If it’s feeling challenging, start a little smaller! For example, if five minutes of deep breathing in a quiet space feels out of reach, try it for one minute first.
  

• Create a calming corner. Together with your child, make a special space where they can go when they feel overwhelmed and need a place to slow down. It can be any quiet space in the house and can include books, blankets, pillows, journals, headphones, and other belongings that make your little one feel comfortable. While you are at it, I would encourage one for all adults as well!
  
  
• Take a “brain break.” If your child is struggling to focus on a school assignment or household responsibility, take some time to go outside and play ball, ride bikes, or just do anything to just get moving. It can be helpful to have a dedicated homework area free from distractions to assist with focus. Breaking up mundane tasks in a structured way can make all the difference for taking the task over the finish line! 

One of the most beautiful thing about our brains is that everyone has a different one - that’s what makes us unique. Finding ways to adapt to what works best is what can be most helpful. If your family could use support  in navigating these complexities, whether that of focus, ADHD, or neurodivergence, I want to encourage you to consider reaching out to a mental health coach or therapist for support. The team at Bend is always here for you!