Improving Focus Through Movement

Emma Stokes
Nov 24, 2025
2 min read

Focus can be hard to maintain — especially in environments where sitting still is the norm. But movement isn’t just a break from learning or working — it’s a way to support it. For children, teens, and adults, physical movement can boost attention, support emotional regulation, and improve cognitive function.

Why Movement Helps Focus

Movement increases blood flow to the brain 🧠❤️
It activates the vestibular system (linked to balance and attention) ⚖️
It supports working memory and executive function
It helps regulate energy and alertness — helping people feel calmer or more awake, depending on what’s needed. 🌟

👶 Children (Primary Age)

Children need frequent movement to stay regulated. This isn’t restlessness — it’s developmentally appropriate.

Try:

Movement breaks between tasks ⏱️
Action songs and whole-body learning 🎵
Animal walks or sensory circuits 🐻
Fidget tools or standing desks 🪑

👦👧 Teens (Secondary / GCSE Years)

Teens face high cognitive demands and long sitting periods — adding stress and fatigue.

Try:

Short bursts of physical activity before study sessions 🏃
Stretching or movement between lessons
Brain gym or yoga for balance and calm 🧘‍♂️
Movement-based revision strategies (e.g. walking while recalling notes)

👩‍💼 Adults (Workplace or Home)

Adults also benefit from intentional movement — particularly when managing long periods of focus, deadlines, or screen time.

Try:

Standing meetings or walking phone calls ☎️🚶
Pomodoro breaks with movement in between ⏳
Chair stretches or desk-friendly movement routines
Walking lunch breaks or light cardio to reset attention 🏞️

🔄 Movement is Regulation

For many neurodivergent people, movement is a regulation strategy — not a distraction. It can help reduce anxiety, improve transitions, and support executive function across age groups.

🧰 Build It Into the Day

Movement doesn’t have to be intense or structured — it just needs to be regular and purposeful. Consider:

Timetabled sensory breaks
Use of assistive tools (like wobble cushions or resistance bands)
Encouraging autonomy in choosing preferred movement strategies

🌱 Focus Is Flexible

Everyone’s focus needs are different — and they can shift throughout the day. Movement gives us a flexible, accessible tool to support learners and workers alike.