Helping Kids Stay Focused in Class

Focus and attention are popular topics of discussion in the world of children—especially when it comes to the classroom. Staying focused in an academic setting can be challenging for children, especially in the younger years. Attention span and focus typically depend on what stage of development your child is in, and expectations should always be age appropriate. It’s normal for children to struggle with focusing, especially at school, and it’s a common concern amongst parents as their children grow and develop.

I see a lot of pediatric cases in my own clinical practice, and I often work with families on improving behavioural outcomes for their little ones, like optimizing attention and focus at school.

FOCUS & NUTRITION

I often always begin with discussing nutrition when it comes to any case that involves the mind and operations of the brain. We don’t highlight this topic enough when it comes to cognition and brain health but what we consume and the nutrients we obtain from our food directly impacts the way our brain functions day to day. When it comes to focus for children, it’s important to feed the brain with lots of nutritious foods and understand the impact certain foods may have on their development.

Children should start their days with a big, nutritious breakfast that incorporates protein, fibre, and carbohydrates, as it sets them up for success and optimal focus in the classroom. Fibre—coming from fruit, vegetables and legumes—feeds the gut good bacteria and directly supports the brain, as the gut microbiome is involved in the gut-brain axis. The gut is where 90% of our serotonin levels are made, so lots of fibre can support not only a healthy gut but also a focused, energized, and healthy mind.

Protein creates stable energy and helps the body produce chemical messengers called neurotransmitters like dopamine. Stable energy and feel-good hormones help improve focus and attention and support a happy mood. It’s also important to be mindful of sugar consumption while still incorporating carbohydrates in the diet for optimal energy. When pairing carbohydrates (which turn to sugar) with protein and fibre in a balanced meal, you are ensuring blood sugar stays balanced—an important factor for maintaining your little one’s focus and stable energy through the school day. Overall, opting for complex carbohydrates like seeded breads, quinoa, and whole grains is better for energy and long-lasting focus rather than simple carbohydrates like white pasta, white rice, and white bread. Aiming to opt for balanced breakfasts and lunches as well as nutritious snacks will also be key to optimizing brain performance at school.

NUTRIENT LEVELS & NUTRACEUTICALS

In terms of nutrients specifically, many vitamins and minerals are responsible for impacting the way the brain focuses. If your child is having trouble focusing in class amongst other symptoms like sleep issues, appetite changes, fatigue, etc., it’s incredibly important you discuss this with your healthcare provider and assess for nutrient deficiencies like iron-deficiency, Vitamin B12 deficiency, or Vitamin D deficiency. Iron deficiency specifically is heavily implicated in focus and attention levels in children. In fact, many children are misdiagnosed with attention-deficit/hyperactivity disorder (ADHD) when it was in fact low iron levels affecting their ability to focus. The best way to assess nutrients is with a simple blood test. Bloodwork can be ordered by your naturopathic doctor or your family doctor.

While there are wonderful supplements and herbs that can improve how your child focuses, it’s important to recognize that a lot of what can help most can be obtained through good-quality nutrition. If you’re interested in what additional nutraceuticals exist to support your child, work with your naturopathic doctor.

MINDFULNESS

From a lifestyle and behavioural perspective, exercising mindfulness is an amazing way to help your child stay present and improve focus in the classroom. As children navigate their day-to-day lives and life at school, they encounter many stressors, both interpersonal and academic. This can affect their focus and ability to stay attentive and present in a classroom environment. Mindfulness is a practice that creates awareness around one’s feelings, emotions, and senses and promotes a state of relaxation by allowing the mind to focus on the present moment. There are many types of mindfulness strategies you can explore to find what works for your child: yoga, nature walks, and breathing exercises, for example.

One of the best mindfulness strategies that I love for children is called belly breathing, which is a meditative practice that brings you into the present moment and distracts the body away from a fight-or-flight response. The great thing about this technique is that it can be used in any setting—even in the classroom when your child is feeling overwhelmed or out of focus. Here’s how to try belly breathing:

Steps to Belly Breathing

1. Find a comfortable position: Sit or lay down in a relaxed position.
2. Place hand on belly: Have your child place one hand on their belly.
3. Inhale and hold: Have your child breathe in through their nose until their belly rises, and then have them hold their breath for four seconds.
4. Exhale slowly: Have your child slowly exhale through their mouth.
5. Add sensory elements: Continue this and add sensory elements to guide your child’s breathwork—for example visualizing their favourite colour floating in and filling their belly on their inhale.

It’s important to note that while difficulties with focus and attention are often normal phases of childhood, not all strategies work for everyone. Always discuss difficulties with focus and attention with your healthcare provider and have your child assessed for other reasons for changes in focus like ADHD.

Changes in focus and attention are a common hallmark of normal growth and development, but optimal nutrition, nutrient levels, and exercising mindfulness can not only help your little one focus better in the classroom but also support other aspects of overall health like emotional regulation, a healthy gut, and a healthy mind.