Building the Foundation for Focus
Essential lifestyle changes for high school students
Several times a year, I meet high schoolers looking to enhance their attention. Often, these students have not been diagnosed with ADHD, but their focus in school is poor, they struggle to complete their work, and their grades are suffering.
The initial step in our work together is to assess their lifestyle habits—specifically, their sleep, diet, and exercise routines. Almost always, they admit to poor sleep patterns, excessive junk food consumption, and a lack of physical activity. I emphasize that addressing these areas is essential before we can effectively improve their attention and focus. Proper sleep, balanced nutrition, and regular exercise are crucial foundations for cognitive and behavioral control.
This is not to say that there are any holistic treatments like nutritional supplements or exercises that treat attention. There aren’t. Instead, adequate sleep, nutrition, and exercise are prerequisites for attention.
It’s important to recognize that, while children with ADHD may find it particularly challenging to maintain healthy habits, evidence-based interventions to bolster attention and executive functioning can only be effective when these foundational aspects are in place.
Here’s the advice I typically offer:
Establish and maintain a consistent sleep-wake cycle, aiming for at least 7 hours of sleep nightly. Reserve the bed for sleep only and keep electronics out of the bedroom. The drawbacks of sacrificing sleep to complete homework far outweigh the perceived benefits.
Follow a diverse and nutritious diet. Avoid skipping meals and, while indulging in some junk food is fine, ensure it doesn’t replace healthier options. Aim for a balance between what tastes good and what benefits your body.
Incorporate movement into your daily routine. Opt for walking or cycling over driving, use stairs instead of elevators, and consider joining a sports team. Engage in more structured exercise if it appeals to you.
I tell the kids that, once these lifestyle changes are adopted, we can delve into specific strategies to directly enhance attention and executive functions. But, truthfully, many of them find that, once they make these lifestyle changes, they no longer require my support.
***