Focus
Breathing and body awareness for ADHD and focus
Short guided practices for exploring attention through sensory grounding, breathing and imagery. A diagnosis is not needed to try wellbeing exercises, but the programme does not treat ADHD.
- What you practise
- Sensory grounding, guided breathing and imagining a next step.
- Session length
- Sessions from 3 to 15 minutes
- How it is personalised
- AI selects and sequences prepared sessions using your mood, goals and feedback. It does not generate the session content.
Listen to the guided intro
ADHD, teaming up with your brain
You sit down to begin, then another task catches your attention. Finding the starting point again can feel frustrating, especially when self-criticism joins in.
These sessions offer one instruction at a time. Recognising these experiences does not establish ADHD; persistent difficulties can be assessed by a professional.
What it feels like
You might know this one: you sit down to work and find yourself three tabs, a snack, and half a conversation later, with nothing done. The guilt of unfinished tasks piling up while the new ones feel irresistibly fresh. A mind that races and can solve complex problems in minutes but can't get to the bottom of one email.
The particular exhaustion of a brain that's always switched on, always scanning, always hunting for the next interesting thing. The frustration of knowing exactly what you need to do and being unable to start.
What you practise
Notice objects around you, the contact of your feet or your breath. Guided imagery offers a way to picture the first step of a task.
The format gives you a concrete activity to explore. It does not promise to correct attention, change brain function or replace support for ADHD.
This programme is for you if...
- You struggle to start tasks even when you know exactly what to do.
- Your mind races and jumps between thoughts without settling.
- You run well under pressure but can't create structure without it.
- You want tools that work with your brain rather than asking it to behave like everyone else's.
- You prefer trying short, guided instructions.
Try it now
5 4 3 2 1 grounding to recentre your attention
This is an introductory exercise, not a therapeutic dose. Choose a safe place, never while driving or in water. Keep breathing comfortable and skip any hold or count that does not suit you. Stop if uncomfortable or dizzy and return to normal breathing.
- Sit comfortably with your feet on the floor and let breathing follow its natural rhythm.
- Name five things you see and four sounds you hear, without searching for perfect answers.
- Notice three contacts or textures, then two smells if available. Skip any sense that does not suit you.
- Choose one thing you appreciate about this moment.
- Return to one small action if you want to resume your task.
Common questions
Start this programme
Guided sessions from 3 to 15 minutes, at a pace that fits your day.
New to sophrology? Read the complete guide
Soa is a complementary wellbeing practice. It doesn’t replace medical treatment or psychotherapy.