ADHD-Friendly Focus Hacks: Quick Tips from OSME Psychology

We all know the feeling—sitting down to work or study, only to find our minds wandering within minutes. Despite our best intentions, distractions creep in, making it hard to stay focused on the task at hand. As a student of OSME Psychology, I’ve explored how different sensory techniques can help us anchor our minds, bringing a quick, effective reset to our focus.

The following three unique techniques I recommend to my clients for improving concentration include a few based on OSME Psychology’s approach to scent.

1. The "Focus Trigger" Object

One of my favorite quick fixes is what I call the "Focus Trigger" Object. Here’s how it works: choose a small, meaningful object that you can keep within reach—a pen, a smooth stone, or even a small fidget device. This object becomes your personal “focus anchor.” The key is consistency; each time you hold or interact with it, tell yourself that it’s time to concentrate on the task at hand. With repeated use, your brain will start associating this object with focus.

I find that this technique is especially useful for people with ADHD or anyone who struggles with frequent mental distractions. It provides a physical reminder that you can use anywhere—at work, while studying, or even during a meeting. Over time, this object becomes a powerful mental tool, helping you return your attention to the present moment.

2. Eye Refocus Exercise

Another quick technique that I recommend is the Eye Refocus Exercise. This simple exercise involves intentionally shifting your gaze between objects at different distances, which helps reset both your visual and mental focus. Here’s how it’s done: look at something across the room for a few seconds, then gradually bring your focus to something closer, and then to the task in front of you. By shifting your focus like this, you give your eyes and brain a brief moment to “refresh,” which often helps bring clarity and concentration back to the task.

What I love about the Eye Refocus Exercise is its simplicity. It doesn’t require any special tools, and it only takes a few seconds. I often recommend it as a quick way to reset focus, especially for those who spend long hours on screens or working on detailed tasks. It’s like a mini mental “stretch” that gets you back on track quickly.

3. Fragrance and Focus: OSME Psychology’s Unique Approach

As a student of OSME Psychology, I’m passionate about how fragrance can affect our mental states. Our sense of smell has a unique connection to the brain’s limbic system, which is deeply involved in processing emotions and memory. Specific scents can trigger associations that either calm or energize the mind, making them powerful tools for focus.

To improve concentration, I often suggest using fragrances that have been shown to enhance alertness and mental clarity. For example, scents like peppermint and rosemary have natural stimulating properties, which can help you feel more awake and attentive. Lavender, while known for its calming effects, can also help maintain focus by reducing stress-related distractions. To use this technique, simply apply a small amount of the scent on a wrist or a pulse point and take a deep breath when you need to reset your focus.

With OSME Psychology, we’ve developed therapeutic scents specifically designed to address different psychological states, including focus and relaxation. The idea is that each scent serves as a cue for your brain, helping you enter the desired state more easily. For anyone who struggles with concentration, incorporating a fragrance tailored to focus can create an immediate sense of clarity, grounding you in the present moment.

Why These Techniques Work

What makes these techniques effective is that they provide simple, immediate ways to redirect your attention. The Focus Trigger Object, Eye Refocus Exercise, and scent-based strategies work by engaging the brain in different sensory ways—through touch, sight, and smell. These small, mindful actions can help break cycles of distraction and bring your mind back to the task at hand.

I encourage you to experiment with these methods and find the ones that resonate best with you. Sometimes, all it takes is a simple, intentional action to regain clarity and focus in a busy day.