This post contains a sponsored inclusion of Gonna Need Milk, but all of the opinions within are those of The Everymom editorial board.
Chances are, you’ve uttered the phrase, “Did you even hear anything I said?” at least once a day as a parent. Yes, kids have an extremely short attention span, but who can blame them? The world is brand new to them, and there’s so much to take in. In today’s fast-paced, tech-filled world, distractions are everywhere, and it can be tough for their growing minds to keep up. But equipping them with the skill to focus on and complete important tasks will only benefit them as they grow.
As an ADHD mom with an ADHD kid, I feel uniquely qualified to share my advice on this topic. After all, if there’s one thing my lifelong executive dysfunction has taught me, it’s how to hack better mental focus. Building mental concentration is similar to building muscle strength (the brain is a muscle after all). It takes practice and a decent amount of patience on our part, but it’s a worthwhile skill to invest in early on. Through trial, error, and a lot of patience, I’ve found a few go-to strategies that actually make a difference. Here are five easy ways I help improve my kids’ focus:
As much as I love my go-to comfort foods, it is a scientific fact that a well-balanced diet packed with the right nutrients makes a huge difference in our mental focus and clarity. A few essential components for improving brain health are vitamin B12, vitamin D, protein, zinc, and magnesium. Providing our kids with these vitamins and minerals makes a huge difference in their overall cognitive function. And one nutrient-packed staple that my kids never complain about consuming? Dairy milk.
Giving them dairy milk sounds so simple, but it’s truly one of my greatest hacks for upgrading their nutritional intake. Dairy milk has every single one of the nutrients mentioned above (and about eight more)1, and it’s such an easy addition to their routine. Whether in the form of chocolate milk with breakfast, a lunchtime smoothie, or an evening bowl of cereal, I know they’ll finish every drop of their daily servings packed with all the brain-boosting vitamins they need. Additionally, dairy milk’s nutrients also support healthy sleep, and a good night’s rest is crucial for improving concentration and brain function. It’s a surprising superfood that checks so many boxes while being easy and affordable to keep on hand. And if your little one has a dairy intolerance, then lactose-free dairy milk is a great option with all the same benefits.
I can testify to the immense difference routines make on the brain’s ability to focus and remember tasks. I actually wasn’t diagnosed with ADHD until after I graduated high school because the predictable schedule of primary school (and my wonderfully pushy mother) helped me stay on top of my tasks. As soon as I started community college, the lack of structure left me feeling lost. As a mom of two now, I require a routine just as much as my kids do. I still make sure to leave room for bursts of spontaneity so that none of us feel too bored, but overall, our whole family benefits from a predictable schedule.
Often, we overestimate how long a child’s attention span should be when, in reality, little kids can only focus for several minutes at a time (two to eight minutes for toddlers, eight to 15 minutes for preschoolers, and 15 to 24 minutes for early elementary schoolers). This time frame can also vary depending on how interested they are in a task. And of course, attention spans vary even more for neurodivergent kids.
So, before presenting them with a task, it’s important to take all these factors into consideration. To help build their attention spans, choose an activity that’s related to an already established interest, aligns with their age or capabilities, and has a clear goal or outcome. This can be accomplished with a variety of close-ended activities like puzzles, books, board games, mazes, and building kits. The rush of endorphins that comes from completing a rewarding task is what ultimately improves their focusing skills. So start small, then build up from there.
Short-form content is king in our current media landscape. Even as adults, we rarely have the patience to sit through a 10-minute-long TikTok. But full-length movies with plot progression, character development, and thought-provoking narratives are extremely beneficial for building concentration. Again, we have to be realistic with our kids’ capabilities when choosing a movie—most 2-year-olds cannot sit through a feature film. Start with low-stimulation shows, which educate and entertain kids without overloading their senses.
As they get older, opt for age-appropriate long-form entertainment, and consider watching the movie alongside them if you can. Watching movies with your kids allows you to explain themes and answer any questions they may have, which transforms screen time into an active experience rather than a passive one. Pair your movie with brain-boosting snacks like a PB&J with chocolate milk, and you’ve got a whole evening geared for maximum concentration building.
I’m a big believer that kids need to be bored because boredom prompts creativity. But when boredom combines with pent-up energy, it can be hard for kids to channel their focus productively. If your child is really struggling to complete a task, use a visual timer to break it up into more manageable chunks and take “wiggle breaks” throughout. Sometimes, just the idea of a daunting task is enough to overwhelm a child. With a visual countdown timer, they can see time passing and have the assurance that this won’t take forever.
Since becoming a young mama in 2020, Steph has found joy in creating beautiful yet relatable content surrounding the raw realities of motherhood. She believes showcasing both the wonders and struggles of being a parent helps other mothers understand that they are not alone in their journey.
This post contains a sponsored inclusion of Gonna Need Milk, but all of the opinions within are those of The Everymom editorial board.
