Student Focus Recovery Checklist

Start With a Digital Detox Plan

• Remove or temporarily deactivate social media apps during school days.
• Use “Focus Mode” or “Do Not Disturb” to block notifications during study time.

Create a Study-Only Environment

• Keep your phone in another room while studying.
• Use physical books or printed notes to reduce the temptation to multitask online.

Set Fixed Screen Boundaries

• Allow specific times for leisure screen use (e.g., 30–45 minutes after dinner).
• No screens one hour before bedtime to protect your sleep and memory retention.

Rebuild Your Brain’s Attention Span

• Start small: focus for 25 minutes, then take a 5-minute break (Pomodoro Technique).
• Gradually increase deep-focus sessions each week.

Replace Scrolling with Growth Activities

• Fill your downtime with reading, journaling, walking, or hobbies that stimulate your mind.
• Remember: attention is a muscle, so exercise it daily.

Seek Accountability & Support

• Tell a teacher, mentor, or family member about your goals.
• Join school groups or wellness programs like MDS Wellness to stay committed.

Prioritise Sleep & Routine

• Keep consistent sleep hours; your brain consolidates learning while you rest.
• Avoid studying when you’re mentally drained; rest is part of discipline.

Track Progress, Not Perfection

• Use a daily focus log or planner to note study time, distractions, and wins.
• Celebrate minor improvements; consistency matters more than intensity.