Focusing in Class and During Study

Focusing in Class and During Study | Tips to Focus in Class | Focus When Studying | Fidget to Focus

What is Attention?

In simple words attention is a complex process that includes: being alert, selecting what we should be attending to, ignoring what we don’t want to attend to, and maintaining our focus for the right amount of time. Paying attention is the first step in the learning process. However, internal and external distractions can cause us to lose focus and our attention to wander. Here are a few simple things you can do to improve your attention span and to focus your attention during class and when studying:

Limit distractions
Take breaks
Get enough sleep
Eat healthy snacks
Stay hydrated
Exercise

Watch this video on 12 hacks to pay attention in class.

For people with ADHD the above strategies may not work. Consider the approach: “fidget to focus”. The attached documents suggest sensory strategies recommended by ADHD experts that can stimulate your brain to become fully engaged and sustain focus in class or when studying.

Watch this video to learn about a few fidget toys.

Tips to Focus your Attention in Class

1. Prepare before class.

Preparing before class can help you understand the material better and will make it easier to concentrate during class. Read and take notes on the material that will be covered in class. Review, rewrite, summarize your notes from the previous class. Make a list of questions you can ask in class.

2. Get a minimum of 8 hours sleep.

Fatigue makes it really hard to concentrate in class.

3. Eat a snack before class.

Hunger can be a distraction and can make it hard to focus in class. Grab some brain food before you head to class such as fruit or nuts.

4. Get moving.

If you are an antsy person, make sure you have gotten your energy out before class (e.g. take the stairs or ride your bike to class, go to the gym).

5. Sit near the front.

Sitting close to the professor will minimize distractions (whisperers, texters, etc.) in front of you. You could also consider sitting away from your friends or other distractions (e.g. window).

6. Turn off your phone.

Turn off your phone completely. Don’t set it too vibrate as this can still distract you.

7. Participate.

Express your ideas, ask questions, or start a discussion. Raise your hand. Use time after class to talk to your professor and ask about concepts you did not understand. This will also help you focus in later classes.

8. Take notes.

If possible, take notes by hand instead of typing them. Make your notes easier to remember by using diagrams, visuals, colored pens and markers.

9. Review, rewrite, summarize.

Review, rewrite, summarize your notes from the previous class either 5 minutes after class ends, that night or the next day.

10. Reward yourself.

Motivate yourself by rewarding yourself at the end of class for paying attention (e.g. your favorite latte, $ to your “saving for shoes” account).

Inspired by an article by Kelly Roell and studywithkiki.

Focusing Your Attention When Studying

1. Meditate regularly.

Meditation trains your brain to stay at attention for longer periods of time. Practice focused attention mediation for 10 minutes a day or try out one of the many apps such as Stop, Breath & Think.

2. Take breaks.

Apply the Pomodoro Technique, which is based on time intervals that promote bursts of intense productivity, followed by brief rest periods.

3. Exercise to get the jitters out.

Make sure you have gotten your physical energy out before you start studying or exercise during breaks, which will increase your focus.

4. Limit distractions.

Turn off your phone and close websites or use apps to block distracting website or applications such as Freedom or SelfControl, which often have built in timers to reinforce the pomodoro technique.

5. Drink plenty of water and eat healthy food.

Prepare drinks and food before you start studying so that you will be less likely to get up and lose focus.

Stay hydrated!
Drink black tea instead of coffee.
Eat power snacks and brain food.

6. Consider your energy level.

Schedule your most challenging study sessions when you anticipate feeling most energized and focused. Do the hardest thing first.

7. Increase your alertness.

Studies show that listening to classical music helps you pay attention. So does chewing gum and taking notes by hand.

8. Give yourself permission to zone out.

Allow your mind to wander and schedule a convenient time for daydreaming (e.g. while doing dishes).

9. Get a good night’s sleep.

Make sure you have slept at least eight hours. Fatigue makes it really hard to concentrate when studying.

Fidget to Focus - Tips for people with ADHD

We’re taught that we need to sit still and focus on one thing when we’re studying, writing, working or engaging in other activities. But for people with ADHD the suggestions of sitting still and focusing on one thing often don’t work. People with ADHD often work best when they’re doing more than one task. If something we are engaged in is not interesting enough to sustain our focus, an additional sensory-motor input that is mildly stimulating, interesting, or entertaining allows our brains to become fully engaged and allows us to sustain focus on the primary activity in which we are participating. Fidgeting for some improves rather than distracts.

Movement strategies

These tips involve moving your body while you’re trying to focus on tasks such as studying or listening.

Exercising, such as walking, jogging or bike riding
Swiveling in a chair
Balancing on back two legs of a chair
Rocking or fidgeting
Standing up
Pacing
Wiggling your toes

Touch Strategies

These strategies involve holding, feeling or handling something while you’re talking or listening.

Using fidget toys, such as balls or a Slinky
Playing with your hair or clothing
Fiddling with keys
Taking notes or doodling
Tapping or drumming fingers
Knitting or sewing
petting an animal

Sight Strategies

Visual fidgets are all about noticing details in your surroundings or watching something while performing the task.

Using colorful tools, such as bright folders, highlighters or pens
Watching a fish tank or water
Glancing out the window
Looking at the flame in a fireplace
Playing video games

Sound Strategies

Sound fidgets include listening to something while you’re performing tasks such as reading or talking.

Listening to music, such as classical music or jazz, or rhythmic beats
Whistling, humming or singing
Listening to a ticking clock, traffic or white noise
Talking to yourself

Taste Strategies

These tips use textures, flavors and temperatures of foods and beverages to help you better focus on reading, listening and working.

Eating or licking different flavors, such as salty, sour or spicy foods
Drinking hot beverages, such as tea, or cold ones, such as ice water
Eating chewy snacks
Drinking bubbly seltzer

Mouth Strategies

Putting something in your mouth can help while reading and working.

Chewing on pens, gum or ice
Sipping coffee or water
Sucking on hard candy
Biting your cheek or lips
Chewing on hood strings

The same fidgets won’t work for everyone all the time, or in all situations. Some of us use our visual sense to assist auditory signals. For example, playing a game on a cell phone during a lecture to maintain focus on the speaker. Others use auditory to assist visual input. For example, listening to music while reading textbooks. You’ll have to do some experimenting to find out what works best for you.

To be an effective fidget it must not only work for you, it must also be appropriate for the situation and respectful of those around you. It is not a good fidget if it helps you focus, but distracts everyone else!

Source: Rotz, Roland & Wright, Sarah D. (2005). Fidget to Focus: Outwit Your Boredom: Sensory Strategies for Living with ADD. iUniverse. http://www.fidgettofocus.com. Here you can find a short summary of their book.