Executive Functioning Deep Dive Part 6: Attention and Focus
When it comes to executive functioning skills, attention is often the most recognized and talked about, especially in the context of ADHD (Attention-Deficit/Hyperactivity Disorder). In fact, many people mistakenly assume that a lack of attention is the only issue in ADHD. While attention is certainly a key piece of the puzzle, it is just one part of a broader set of cognitive processes that influence how we function day to day.
In this blog post, we will explore what attention really means as an executive functioning skill, how it impacts other areas of functioning, and practical strategies to improve attention for both adults and children.
What Is Attention in Executive Functioning?
Attention as an executive functioning skill refers to the ability to maintain focus on relevant information while filtering out distractions. It includes several components such as:
- Sustained attention: staying focused over time
- Selective attention: choosing what to focus on and what to ignore
- Divided attention: handling more than one task at a time
- Shifting attention: moving focus from one task to another when needed
When these attention systems are impaired, as they often are in ADHD, it can result in what many describe as being distracted, zoned out, or mentally absent. But it is more complex than simply not paying attention.
Why Attention Matters
Attention is often referred to as the gateway to learning. If you cannot focus on what you are being taught, it becomes difficult to remember or apply it. This is why attention is closely tied to time management, task initiation, and perseverance, which are other key executive functioning skills.
For example:
- A child who cannot pay attention during math class may struggle to remember the steps of solving an equation.
- An adult who cannot focus during a work meeting may forget important details, leading to miscommunication or incomplete tasks.
- Someone trying to clean their home might bounce from task to task without finishing anything because their focus is scattered.
A lack of attention does not only affect school or work. It also impacts relationships, time management, emotional regulation, and self-esteem.
Common Signs of Attention Difficulties
Here are some common ways attention challenges may show up:
- Frequently losing items (keys, homework, water bottles)
- Forgetting directions shortly after hearing them
- Zoning out during conversations
- Difficulty following multi-step instructions
- Starting many tasks but finishing few
- Feeling overwhelmed by busy or noisy environments
- Trouble reading or listening for long periods
For those with ADHD, these challenges can feel ongoing and frustrating. But even individuals without a formal ADHD diagnosis may struggle with attention due to stress, anxiety, poor sleep, or sensory overload.
Strategies to Improve Attention in Adults
It may feel like attention is an innate skill that some people naturally have, but it can be improved over time with intentional practice. Below are several evidence-based strategies that can help adults improve their attention.
1. Live One-Mindfully
This mindfulness-based concept encourages individuals to focus on one task at a time. In a culture that praises multitasking, this may seem challenging, but it is very effective. Try the following:
- Turn off notifications while working
- Keep your phone in another room during conversations
- Wash dishes without watching TV or listening to a podcast
- Eat meals without screens and focus on the taste, smell, and texture
2. Use Timers and Alarms
Working in focused bursts, such as the Pomodoro Technique (25 minutes of focus followed by a 5-minute break), helps train the brain to maintain attention for longer periods. Use alarms to clearly mark the beginning and end of each session.
3. Break Tasks Into Smaller Pieces
Large tasks can feel overwhelming. Breaking them into smaller steps can make it easier to stay focused.
For example:
Instead of “Clean the house,” write “Vacuum the living room,” “Wipe down the counters,” and “Take out the trash” as individual tasks.
4. Exercise Regularly
Physical activity increases blood flow to the brain and improves attention. Even short sessions like a 10-minute walk can help reset your focus.
5. Create a Distraction-Free Zone
Design a workspace with limited distractions. Use noise-canceling headphones, white noise, or instrumental music to maintain focus.
Ways to Help Children Improve Attention
Executive functioning skills develop gradually. Some children, particularly those with ADHD or learning differences, need extra help developing attention. Below are child-friendly strategies to support their growth:
1. Use Visual Schedules
Children thrive with routine. Visual schedules help them anticipate what comes next and stay on task more easily.
2. Keep Instructions Short and Clear
Avoid overwhelming kids with too much information at once. Give short directions and ask them to repeat the instructions back to ensure understanding.
3. Incorporate Movement Breaks
Kids need to move frequently. Short activity breaks like stretching or dancing help them refocus afterward.
4. Provide Clear Start and End Points
Instead of saying “Do your homework,” say “Let’s spend 15 minutes on the math worksheet.” Defining time and task boundaries helps children stay engaged.
5. Limit Screen Time Before Focused Activities
Screens can overstimulate the brain and make it harder to settle into tasks like reading or studying. Set screen time limits and use digital play as a reward after productive work.
6. Model Focused Behavior
Children learn through observation. Show them how you focus on tasks and talk aloud about ignoring distractions. They are more likely to imitate your example.
When to Seek Help
If attention difficulties are consistently interfering with school, work, or home life, it may be time to seek professional guidance. You might consult with:
- A psychologist or psychiatrist for evaluation
- A licensed therapist with experience in executive functioning or ADHD
- An occupational therapist for sensory regulation strategies
- A pediatrician for development screenings and referrals
Keep in mind that attention challenges may be connected to ADHD, but they can also be influenced by anxiety, learning differences, trauma, or environmental factors.
Final Thoughts
Although attention difficulties can be challenging, they are not permanent or unchangeable. Whether you are looking to improve your own focus or support a child who is struggling, there are many effective tools and strategies available.
By recognizing attention as one part of a larger executive functioning system, and by committing to supportive routines and environments, you can build stronger focus, better productivity, and greater confidence at any age.
