Attention-Restoring Activities for Kids and Teens

In today’s fast-paced digital world, attention fatigue is a big problem. When our focus abilities are pushed to the limit, it can make us feel mentally drained and distracted. This makes the case for developing some attention-restoring strategies, especially for kids and teens with growing brains. Activities that help boost attention provide a pathway to help young adults think critically, work through challenges, make better choices, stay focused on important tasks, and achieve individual goals.

This article is written to be flexible; It includes ideas for everyone whether you are a teacher looking for strategies for a distracted classroom, a parent seeking supports for your child, or a young adult yourself needing some focus strategies. If you’re ready to feel mentally refreshed, give some of the attention-boosting activities below a try.

attention-restoring activities for kids and teens (in the classroom and at home!)

Spend time in nature

Nature helps calm our minds and restore our focus. While this is something you can easily feel yourself with just a walk in a quiet park, research has even shown that time in nature helps replenish and restore attention abilities (McDonnell & Strayer, 2024). Best of all, nature is free and accessible in some way to almost everyone. You can find connections to nature in your local park, your backyard, the school courtyard, or even just staring up at the clouds.

Classroom nature-based ideas:

Take a 10 minute walk together outside when time allows. This can be a reward or fun activity, but it doesn’t have to be; just get outside and enjoy nature together.
Integrate time outside into your curriculum and lessons. For example, if students are working on writing skills, take a nature walk and write a descriptive paragraph about the experience.
Arrange a walking club where students can meet and gather for a morning walk before the day begins.
Watch wildlife live cams as a brain break.
Use nature-based brain breaks in the classroom.

Home-based nature strategies:

Take a walk around the block. You can walk with family, friends, or walk the dog.
Sit outside for 10 or 20 minutes without any digital devices. Notice what you see, hear, smell, and feel around you.
Spend time playing sports outside for fun like basketball, soccer, or baseball. Enjoy the sights and sounds of nature as you practice your skills.
Visit a local park.
Take a walk around the area, but purposefully go a different way to help you notice different sights around you.

use nature to boost and restore attention skills for kids and teens

Write in a journal

Journal writing provides an outlet to express ideas on paper. So often, the process of journal writing aids in clearing mental clutter, allowing you to focus on other important tasks that you need to. For example, writing about a problem you are dealing with might help you understand it from a different perspective. In turn, this can give you insight into different ways to solve the problem that you maybe hadn’t thought of before. Journal writing also helps you learn ideas, develop connections, and cope with your emotions.

Classroom journal writing strategies:

Use journal writing activities as a “do now” in the morning. You can use journal prompts focused on your classroom content or add any topics that students could use more support with.
Integrate daily journal reflection writing at the end of the day. Use reflection questions such as: What inspired you today? What are you grateful for? What strengths did you use today? What are you proud of yourself for today?
Use a focus journal to integrate writing and learning about attention strategies at the same time.

At-home journal writing ideas:

Keep a designated journal at home. Make it a habit to write in your journal once a day about anything you want.
Try a brain dump. Before starting a project or task, take 5 minutes to write out anything that is on your mind. You don’t need to keep this if you don’t want to; the goal is just to unload the thoughts and clutter in your brain so you can focus.
Use a mindfulness journal to help you relax, focus, and feel your best.

Use journal writing as an opportunity to build focus and attention skills.

Listen to music

Music can be a powerful tool to boost attention, mood, and motivation. Some research even suggests that preferred background music positively impacts the ability to focus on a task (Kiss & Linnell, 2020). An important point to remember is that different kinds of music may work better for different people. Try genres like classical, instrumental, or ambient music.

Classroom music strategies:

Play calming music as students enter the room to set the stage for success.
Play music during independent working sessions. Consider changing the
For older learners, consider allowing students to listen to their own music while working on assignments independently.

At-home music ideas:

Try playing instrumental music during study sessions.
Play your favorite music to help you stay focused during chores.
When you need a mental break, play your favorite music (and dance along).

Listening to music in the classroom or at home and help boost attention, mood, and motivation.

Exercise

Exercise is a tried and true method for improving focus skills. Simply put, when we exercise our bodies, we’re also exercising our brains. Plenty of research and evidence support the positive effects of exercise on executive functions, attention, and thinking abilities (De Greeff et al., 2018). This makes an easy claim for integrating exercise and movement into the day both at home and in the classroom.

Exercise strategies in the classroom:

Start the morning with a simple exercise routine with stretches, jogging in place, and jumping jacks. Consider allowing a student to lead.
Integrate movement into the day with learning activities. For example, have students stand and toss a ball to answer content area questions.
Do a quick exercise break between tasks where students are sitting.
Watch an exercise video for kids and follow along together.
For students who need extra movement, allow them to deliver items to other teachers/classrooms, as needed. For example, have a student deliver a letter to another teacher on the other side of the building.
Advocate for more recess and gym time for learners on a regular basis.

Exercise ideas for home:

Get involved with a sport. Spend extra time practicing your skills at home.
Watch an exercise video for kids and follow along.
Do a quick exercise break (jumping jacks, running in place, etc.) before completing a chore or task at home.
Make exercise a daily habit; commit to doing some form of exercise at least once a day.

Add daily exercise into your routine to build focus and attention skills

Practice mindfulness

Mindfulness is the process of bringing awareness into the present moment. It is learning to just be. With practice, you can learn to simply experience any feelings and sensations without judging or reacting to them. Substantial research now highlights the many benefits of mindfulness; building your mindfulness skills can lead to improved focus, reduced stress, and more feelings of overall happiness.

Classroom mindfulness strategies:

Use mindfulness practices as a brain break between tasks or to calm the class, such as after lunch or before an important assembly.
Practice mindful breathing exercises together. Get started with a simple exercise like 4-7-8 breathing. For this, slowly breathe in for four counts, hold the breath for 7 counts, and then slowly exhale for 8 counts. Learn more about other mindful breathing exercises you can try together or on your own.
Keep your favorite mindful breathing exercise cards on a ring. Visit them whenever students need a break to feel more calm and focused.
Practice taking a mindful moment together. Take five slow deep breaths, list four things you can see around you, list three things you are grateful for, say two positive self-talk phrases, and identify one thing you are looking forward to today.
Color mindfulness coloring pages.

Home-based mindfulness techniques:

Use a guided meditation audio or video.
Sit in a comfortable chair or couch. Practice mindful breathing for a few minutes.
Take a nature walk outside (without your phone) and notice your surroundings.
Use mindfulness tools to help you relax, like watching a visual timer or squeezing a stress ball as you breathe slowly.

Use a "mindful moment" activity to practice mindfulness for calm and focus

Reduce screen time

Even though we love our digital devices, the overuse of screens (and especially social media) can have a negative impact on our focus and attention. Taking a break from devices, even if for a few hours or a few days at a time, can offer benefits like enhanced focus, improved sleep, and reduced stress.

Reducing screen time in the classroom:

Go device-free in the classroom.
Designate screen-free areas of the classroom.

Reducing screen time at home:

Spend time doing screen-free activities, like going for a walk or solving a puzzle.
Charge your phone in a separate location from your bedroom each night. If you need an alarm to wake up in the morning, try an alarm clock that plugs into the wall.
Set limits on your daily screen time.
Ask someone at home to hold you accountable and keep your device with them for a period of time.
Keep your phone in another room for a period of time.

Setting limits on screen time (especially social media) can have a positive impact on focus skills for kids and teens.

Take brain-boosting breaks

Breaks are a critical part of focusing. No one can focus fully 100% of the time; it’s natural for your focus to rise and fall depending on many different factors. Healthy brain-boosting breaks provide an opportunity to recharge your thinking abilities. The key here is that brain breaks should focus on replenishing your focus. Some less-healthy breaks like scrolling on your phone may actually sap your mental energy. Instead, try some of the brain break ideas below.

Classroom brain break ideas:

Choose from a variety of brain break ideas for the classroom: give chat time, exercise, use breathing exercises, toss a ball, dance, ask trivia questions, or play a game.
Discuss appropriate times and examples for taking brain-boosting breaks for working sessions. For example, it might be helpful to stretch at your seat while taking a quiz (instead of doing something like jumping jacks in class while others are working).
Practice mindful breathing techniques.

At-home break strategies:

Create a list of your favorite break strategies to choose from when you need a mental reset. Keep the list somewhere visible in your room or on your fridge.
Choose a relaxing break activity to try that you can easily do on your own, such as reading, journaling, coloring, or using positive self-talk. Most importantly, find activities you enjoy.

Create art

Creating art opens up new pathways in your brain enhancing your focus, attitude, thinking, and mood. Best of all, art activities can be seamlessly integrated into what you are already doing.

Classroom art ideas:

Integrate art projects into your classroom curriculum. For example, if students are learning about plant and animal cells, have them draw, paint, or create models of the cells using clay.
Use art activities that boost social-emotional skills at the same time.
Advocate for more art and music time for students on a regular basis.
Keep coloring pages on hand for quick art and coloring activities. Grab this free set of coloring pages with a spotlight on attention skills.

At-home art strategies:

Put together an art station where you can go to create art projects. Add your favorite art tools like watercolor paints, different colored paper, modeling dough, or anything you want.
Make art time a habit! Dedicate a period of time each week to creating a fun new art project.
During down time, spend time creating art as a brain break (instead of spending time on social media or the computer).
Get together with a friend to make an art project together.
Plan family art projects to complete together.

Coloring activities boost focus and invite calm.

More Attention Strategies and Supports

If we want kids and teens to build their focus skills, we need to teach them how. Give learners extra focus-boosting strategies with Attention Lessons and Activities.

Attention lessons and activities for kids and teens to boost their focus

This unit is specifically designed for young adults filled with meaningful strategies to give them the focus tools they need to be successful in all areas of their lives.