Simple Exercises to Improve Kids Focus

If you have a child who zones out during family dinners, frequently forgets their lunchbox in the car (ugh!), or can’t sit still during storytime—you’re not alone. Many kids struggle with focus, whether they’re distracted by their environment or simply overwhelmed. Luckily, focus isn’t something a child either “has” or “doesn’t have,” and it’s a skill that can be learned and nurtured. In this article, we’ll explore why kids have trouble focusing and share simple concentration exercises to help improve their attention over time.

Why focus can be difficult for kids

Focus doesn’t come easily to every child—and for good reason. There’s often a lot happening behind the scenes that can affect a child’s ability to concentrate. Factors like overstimulation, poor nutrition, fatigue, stress, and a lack of daily structure all play a part. Here’s how each can impact focus:

• Overstimulation: When kids are surrounded by screens, noisy toys, or cluttered environments, their senses can get overwhelmed. This kind of sensory overload makes it hard for their brains to slow down and concentrate on one thing at a time.

• Diet: A poor diet (especially one high in added sugars and ultra-processed foods) may result in a blood sugar roller coaster, with drastic spikes and crashes. These can cause mood swings, irritability, and low energy, making it difficult for kids to stay focused. On the flip side, a balanced diet supports more stable energy and attention.

• Poor sleep: Sleep is important for brain function and emotional regulation. When kids don’t get enough quality sleep, they’re more likely to be inattentive, fidgety, and may have trouble concentrating in school. 

• Stress: Children may not always have the words to express it, but stress can weigh heavily on them. Stress (like separation anxiety or social challenges) activates the brain’s survival mode (fight-or-flight), which makes it much harder to focus on anything but “surviving.”

• Daily structure: Kids thrive on predictable routines. When their days feel chaotic or inconsistent, it can lead to feelings of anxiety or restlessness. Without structure, it’s harder for them to transition between tasks and stay engaged.

• Sensory processing difficulties: “Children with sensory processing differences may be over- or under-responsive to sensory input (like noise, touch, movement), which can distract or overwhelm them, making it hard to filter out distractions,” explains Amy Maxson MOT, OTR/L.

• Emotional regulation challenges: Feelings like anxiety, frustration, or sensory overload can disrupt the brain’s ability to focus.

• Executive functioning delays: According to Maxson, skills that support attention such as impulse control, working memory, and task initiation, are still maturing through adolescence. Therefore, young kids are still developing the foundational tools necessary for sustained attention. 

• Hypotonia: Low muscle tone (hypotonia) can significantly impact a child's ability to focus, especially during long, structured activities like mealtime or circle time in school. “Hypotonia refers to decreased muscle tone, meaning that muscles have less tension at rest,” explains Maxson. “Children with hypotonia may appear "floppy," have poor postural control, and fatigue easily.”

How focus and concentration develop by age

A child’s ability to focus increases gradually with age and brain development. “A common rule of thumb is 2 to 5 minutes of attention per year of age, when engaged in a developmentally appropriate activity,” explains Maxson. Based on this guideline, typical attention spans in children are: 

• Ages 3 to 5: 6 to 15 minutes.

• Ages 6 to 8: 12 to 24 minutes.

• Ages 9 to 12+: 18 to 38 minutes.

It's important to note that these are general ranges. A child’s attention span can vary significantly depending on several factors, such as level of interest, sensory regulation, and environmental factors.

Signs of improved focus

As children develop stronger focus and attention skills, you may notice the following signs:

• Longer attention spans with less need for frequent redirection.

• Less dependence on adult guidance to stay engaged or return to a task.

• Better ability to filter out distractions and shift attention between tasks.

• Growing independence in starting, sustaining, and completing age-appropriate tasks. 

Focus and concentration exercises for kids

As we mentioned, focus is a learned skill, and the good news is that practicing it doesn’t have to be boring. “Focus is both biologically influenced and learned,” explains Maxson. “While neurological development forms the foundation for attention, environmental input, practice, and skill-building play essential roles in strengthening it.” 

Here are expert-approved and fun focus exercises for kids that can help build attention and concentration in a playful, low-pressure way:

Ages 3 to 5

• Bean bag toss to a target: A fun way to build hand-eye coordination and keep their attention on a moving target.

• "Freeze dance”: Great for practicing listening and stopping when the music does, which supports impulse control.

• “I Spy” games: Help sharpen their ability to notice details and stay visually focused.

Ages 6 to 8

• Simple mindfulness activities: Teaches calm focus and body awareness, like belly breathing with a stuffed animal.

• “Simon Says”: A classic game that strengthens listening skills and flexible thinking.

• Puzzles or mazes: Encourage kids to concentrate and problem-solve.

Ages 9 to 12

• Yoga or movement sequences: These require focus, memory, and body awareness.

• Card games: Games like Memory or Uno build working memory and focus.

• Timed tasks: Help build goal-setting skills and internal drive to stay focused, like “See how many math problems you can finish in 5 minutes.”

Sensory and movement activities to improve focus

These expert-approved sensory and movement activities may help kids focus:

Ages 3 to 5

• Scooter board play: Lying on a scooter board and pushing with their hands or feet engages muscles and helps with motor planning and focus.

• Freeze dance: Practicing listening and stopping when the music does, which supports impulse control and energy.

• Swinging: Swinging, back and forth or in circles, calms or energizes the body depending on what they need. 

• Heavy work: Carrying small weighted items (like books or grocery bags) or pushing a laundry basket helps organize the brain and body.

• Yoga: Simple poses like “tree” or “downward dog” help build balance, core strength, and awareness of where their body is in space.

Ages 6 to 12

• Wall push-ups or chair dips: Deep pressure input helps kids feel grounded and ready to focus.

• Movement-based brain breaks: Breaks that consist of short bursts of movement re-energize the brain and improve attention after seated work.

• Resistance band exercises: Pulling or stretching bands works muscles and provides organizing input to the nervous system.

• Jump rope or hopping games: Rhythmic movement strengthens coordination and visual-motor timing.

• Climbing (playgrounds or indoor equipment): Builds strength, body awareness, and motor planning—skills that support attention and focus over time.

Sensory strategies 

Sometimes, kids need help getting their bodies and brains in the right “zone” to focus. “These sensory strategies help regulate a child’s arousal level, enabling better focus,” says Maxson. Let’s take a look:

• Heavy work (proprioceptive input): Activities like pushing, pulling, carrying, or squeezing activate children's deep muscle receptors and can provide calming input, and help the brain stay organized and focused. 

• Tactile play: Things like playing with playdough, digging in sensory bins, or exploring different textures can help kids who are either under- or over-sensitive to touch. Tactile play can be calming or alerting.

• Vestibular input: Controlled movement, like swinging and spinning, help with balance and body awareness. Rhythmic movement can improve focus for some kids, though fast or unpredictable movement might be too stimulating for others.

Focus games to try at home or in the classroom

Play is one of the most powerful ways to build focus, attention, and impulse control—especially when games are simple, engaging, and developmentally appropriate. Here are some easy-to-implement focus activities for students:

• Red light, green light

• “Simon Says”

• Puzzles

• Memory matching games (like “Go Fish”)

• Story sequencing cards

Building a focus-friendly environment

Helping children build focus starts with setting up an environment that supports their developmental needs. Here are some simple but effective ways to create a space that makes it easier for kids to concentrate:

• Minimize distractions: Keep the work area as calm and clutter-free as possible. That means limiting noise, clutter, and visual stimulation during work time.

• Designate a workspace: Having a dedicated space just for learning or quiet tasks helps create structure and a better place for focus. Create a space for a child-sized desk and fill it with pens, paper, with a timer, visual schedule, and fidget toys.

• Incorporate movement breaks: Kids aren't meant to sit still for long periods. Teach your kids to take brain breaks with heavy work to release built-up energy and make it easier to return to focus.

• Use visual cues and routines: Visuals help kids understand expectations and stay on track without needing constant reminders. You can use visual timers, checklists, or task cards to help guide attention.

• Offer choices to build autonomy: When kids feel like they have some control over their tasks, their motivation and focus usually increases. Examples include: allowing kids to choose between tasks or decide the order of their assignments.

Encouraging breaks and balanced routines

A quick word about breaks. Just like we need time to reset during the day, children benefit from regular breaks to help their bodies and brains stay regulated. “Breaks are essential for sensory regulation,” explains Dr. Erin Monise OTD, OTR/L, SWC, CASI. “Many children benefit from movement or sensory-rich breaks that reset their arousal level, allowing the nervous system to organize and return to a just-right state for attention.” These breaks are especially important for children who have challenges with motor planning, body awareness, or vestibular processing, as they may tire more quickly during seated or desk-based activities.

Similarly, balanced routines can also improve focus. “A well-balanced day that includes time for movement, focused work, meals, and plenty of free play, especially outdoor play is essential,” explains Monise. “Play is how children process sensory input, develop motor planning, and integrate new skills.”

Final thoughts: Supporting focus without pressure

One of the most valuable things we can teach children is how to notice and respond to their own attention needs—without shame or pressure. “Teach children to notice when they’re losing focus and help them recognize their signs (like squirming, zoning out), so they learn to self-monitor and eventually self-initiate strategies,” says Monise. 

Encourage them to try a self-regulation strategy, like stretching, deep breathing, or a movement break, before jumping into a new activity. Over time, they’ll start to use these tools on their own and build confidence in their ability to manage their focus in a healthy way.

FAQs about focus exercises for kids

• What are the best focus activities for young kids? Red light, green light, “Simon Says,” puzzles, memory matching games, story sequencing cards, freeze dance, and heavy work.
  
  

• How often should kids do concentration exercises? According to Monise, children should complete concentration exercises 2 to 4 times per week. Kids with attention or motor planning challenges may benefit from 5 to 10 minutes of daily practice. 

• Can movement improve attention span? “Movement is one of the most powerful ways to improve attention,” says Monise. “It increases oxygen flow to the brain, which enhances alertness and cognitive performance.”
  
  

• What’s the difference between focus and attention? “While often used interchangeably, attention refers to the brain's ability to notice or take in information, while focus is the intentional direction of attention toward a specific task or goal,” explains Maxson. Attention is more broad, like noticing sounds in a room, and focus is a bit more selective and active, like reading a book while ignoring background noise.