Start My 5-Minute Focus Sprint

Start My 5-Minute Focus Sprint

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FOCUS

FOCUS

Squirrel! Why can’t I focus right now?

Squirrel! Why can’t I focus right now?

Squirrel! Why can’t I focus right now?

Squirrel! Why can’t I focus right now?

ADHD can make attention regulation inconsistent. Immediate or interesting input may pull harder than the intended task.

ADHD can make attention regulation inconsistent. Immediate or interesting input may pull harder than the intended task.

ADHD can make attention regulation inconsistent. Immediate or interesting input may pull harder than the intended task.

ADHD can make attention regulation inconsistent. Immediate or interesting input may pull harder than the intended task.

Start My 5-Minute Focus Sprint

Start My 5-Minute Focus Sprint

Help Me Choose One Step

Help Me Choose One Step

Do this with me

1

1

1

Remove or block one distraction

Remove or block one distraction

Put your phone away, close one tab, or move away from a competing task.

2

2

2

Set a 5-minute focus sprint

Set a 5-minute focus sprint

Choose one small target and focus only until the timer ends.

3

3

3

Keep only the next step visible

Keep only the next step visible

Hide the rest of the task for now and make the first action easy to see.

Quick PowerUp support video for you

A quick focus reset

A quick focus reset

Understand what's happening

Why can’t I focus right now?

Why can’t I focus right now?

ADHD can make attention regulation inconsistent. Immediate or interesting input may pull harder than the intended task, even when the task matters.

This is not a lack of care or effort. It can help to make the target shorter, clearer, and easier to see.

What helps?

  • Reduce interruptions and visual clutter.

  • Give one short, specific target.

  • Use a timer or an agreed check-in.

Helping someone else start

Try saying

Try saying

“Their attention may be captured by something stronger or more immediate. Help reduce interruptions and choose one short, specific target.”

What helps

What helps

  • Reduce interruptions and visual clutter.

  • Give one short, specific target.

  • Use a timer or an agreed check-in.

Avoid

Avoid

  • Adding multiple instructions at once.

  • Demanding perfect focus immediately.

  • Treating distraction as a personal failure.

Still stuck?

Reduce interruptions

Reduce interruptions

Remove one visual distraction, silence a notification, or close a competing tab.

Set one short target

Set one short target

Choose a five-minute focus sprint with one clear next action.

Use a check-in

Use a check-in

Use a timer or agree a short check-in to help the task stay visible.

When additional help may be useful

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

ADHD PowerUp Cards provide educational and practical support. They do not diagnose ADHD or replace individualized medical or mental‑health care.

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