Raising kids in today’s world sometimes feels like an ongoing battle for their attention. Between social media pings, endless streaming content, and the ever-growing pressure of school and social life, it’s no wonder so many teens struggle to concentrate. As parents, we want to support them, but it can be tough to know how to help them find better focus.
The good news? Concentration isn’t an innate skill that some people have and others don’t—it’s something that can be strengthened with practice, good habits, and the right environment. Studies show that the average human attention span has decreased over the past two decades and teens, with their still-developing brains, are even more susceptible to distraction. But with some simple, practical strategies, we can help them build better focus and improve their ability to work, learn and grow with confidence.
Here are some ways to gently guide your teen towards better concentration.
Create a space that supports focus
Kids might think they can study or do their homework anywhere, but their environment plays a big role in how well they concentrate. A quiet, well-lit space that’s free from distractions (yes, that means phones and social media!) can make all the difference. Encourage your child to turn off notifications (and remove phones altogether), use website blockers if needed, and keep their workspace clutter-free. Research has shown that a tidy environment leads to better cognitive performance and reduced stress.
Encourage mindfulness and meditation
Mindfulness isn’t just for yoga lovers—it’s scientifically proven to improve focus and attention span. Simple mindfulness exercises, like deep breathing, guided meditation, or even just a few moments of stillness before studying, can help your teen stay present and reduce mental clutter. Studies suggest that regular mindfulness practice can lead to improved concentration and cognitive flexibility. There are plenty of great apps designed for teens that offer short, accessible guided meditation sessions.
Break tasks into bite-sized pieces
Big projects and looming deadlines can overwhelm anyone, let alone a kid trying to juggle school, friendships and extracurriculars. Help them break down assignments into smaller, manageable tasks. This makes work feel more achievable and gives them a sense of accomplishment along the way. The Pomodoro Technique—working in focused 25-minute intervals with short breaks—has been shown to improve concentration and reduce procrastination.
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Build a solid routine
The human brain loves routine, and creating a regular study schedule helps train the mind to focus at specific times. Encouraging your kid to set aside dedicated study hours each day can make concentrating feel like second nature over time. The key is consistency—eventually, their brain will recognise study time as focus time.
Prioritise physical wellbeing
A well-rested, well-fed and active person is a focused person. Research has shown that exercise boosts cognitive function and memory, while a nutritious diet rich in omega-3s, whole grains, and protein supports brain health. And let’s not forget sleep—teens need 8–10 hours a night for optimal brain function, yet many are running on far less. Helping your teen establish good sleep habits will do wonders for their concentration. It goes without saying that managing their access to phones, computers, iPads and gaming at night is key to this…
More on this: 6 strategies to help teens get enough sleep
Teach time management skills
Time management is a skill that will serve your teen well beyond their school years. The Pomodoro Technique is a great tool (see above), but so is simple goal setting—encouraging them to list their tasks, set priorities and use timers or planners to keep them on track. This not only improves focus but also reduces stress and helps them feel in control of their workload.
Make learning more engaging
Let’s face it—some study techniques are just boring. Encouraging active learning strategies like summarising information in their own words, creating flashcards, or even teaching the material to someone else can improve focus and retention. Engaged learners are more likely to stay motivated and concentrate for longer periods.
Use music or ambient noise (if it helps!)
For some, complete silence is the key to focus. But for others, a little background noise can help drown out distractions. Research suggests that certain types of instrumental music or ambient sounds (like nature sounds or white noise) can improve concentration. Encourage your teen to experiment and find what works best for them.
Encourage mental challenges
Brain games aren’t just fun—they also improve focus. Engaging in activities like puzzles, chess, learning a musical instrument, or reading challenging books can help train the brain to focus for longer periods. Studies have shown that regularly challenging the brain can improve overall cognitive function and concentration.
Don’t forget the power of breaks
Breaks are just as important as study time. Short breaks help prevent mental fatigue and keep focus sharp. Encourage your student to get up, move around, or do something relaxing between study sessions. Even a quick walk or stretching session can refresh the brain and boost productivity.
Help them build their own healthy habits
Helping your teen improve their focus isn’t about forcing them into rigid study schedules or taking away all their screens—it’s about providing them with the tools and support they need to build their own healthy habits. Some of these techniques will work better than others, and that’s okay. Encourage your child to experiment and find what helps them the most.
Most importantly, remind them that focus isn’t about being perfect—it’s about making small, steady improvements. With patience, practice and a little guidance, they’ll develop the concentration skills they need to succeed, not just in school, but in life.
And in the meantime? Maybe we could all take a break from distractions and practice what we preach. (Now, where did I put my phone…?)
Feature image by Kaboompics.com; sleep by Ron Lach
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