What are focus blocks – and why do they work?
Children and teenagers with ADHD often have a kind of “time fog” – they don’t register how long something takes and can suddenly be way past the time limit without realizing it. Focus blocks make time visible, predictable, and safe. Not as a rigid timetable, but as a visual rhythm for the day.
How to create a focus block plan
- Divide the day into 3–5 clear time segments (e.g., afternoon and evening).
- Give each segment a color and a name (e.g., “Free time,” “Task time”).
- Use clear start and stop signals (clocks, alarms, voice messages).
- Be realistic – don’t pack in too much.
- Make the plan together with the child – it builds ownership.
Afternoon routine with visual segments
In the chapter on afternoons and free time, fixed routines and clear visual structure after school are recommended, for example:
- 16:00 – Homework time
- 17:30 – Dinner
- 19:00 – Screen-free time
This is supported by advice to use color coding and tools like hourglasses and calendars with visual markings, which provide better overview and less resistance during transitions.
The Pomodoro method as an ADHD-friendly time tool
Another family has used the Pomodoro technique to structure homework and activities:
- 25 minutes work / 5 minutes break – with an alarm
- Works especially well for children who need clear boundaries and predictability
- Can be adjusted to 10/5 or 15/5 for younger children or those with lower stamina
Movement before focus – physical “transition time”
Many children need physical activity after school before they can sit down to work. One family uses a set “movement block” after school:
- 15:00–15:30 – physical activity: trampoline, walk, scooter
- 15:30–16:00 – transition with food and screen break
- 16:00–16:45 – homework time
This gives the child “permission to land” before demands are made – and has reduced conflict and stress