Mind Over Matter: How Mindfulness and Movement Boost Focus
Author: Kimberly Tierney, Director of Academic Coaching
Read time: 4 minutes
This content was aided by the OpenAI language model Assistant. Learn more at https://openai.com.
A lot of focus is put on what and how to study, mostly because that’s really important. However, we also need to consider how our brains and bodies are functioning while we study. Mindfulness and movement might not be the first things you think of when you think of study strategies, but I’d argue that they should be on the list. These things can make a big difference when it comes to focus, memory, and stress and the great news is: it only takes a few minutes!
Mindfulness and exercise are two of the most effective and underutilized tools for improving attention, executive functioning, and emotional balance, especially for students with ADHD or anxiety.
Move Your Body to Calm Your Mind
Even five minutes of movement can make a measurable difference. Exercise increases dopamine, norepinephrine, and serotonin, the neurotransmitters that help regulate attention, mood, and motivation. Research shows that even short bouts of movement can significantly reduce symptoms of ADHD, anxiety, and depression.
And the best part? The type of exercise doesn’t matter. You can run, dance, lift, stretch, or walk your dog. The U.S. Department of Health and Human Services recommends at least an hour of physical activity a day, with most of it being cardiovascular and the rest focusing on building strength and endurance.
For students, the real key is consistency, not perfection. Set realistic expectations, especially if you are working to build a new habit. It can take around 60 days for the ADHD brain to establish a reliable routine, so start small and celebrate progress.
Exercising in the morning can help sustain higher dopamine levels throughout the day, making it easier to focus during class and while studying. If motivation is an obstacle, you can stack strategies:
Team up with a workout buddy or trainer for accountability.
Play upbeat music; faster tempos actually make exercise feel easier.
Use social apps or fitness trackers for encouragement and a sense of accomplishment.
Whether it’s a walk around campus or a quick set of pushups between chapters, movement is one of the simplest ways to boost focus and manage stress.
Train Your Brain to Stay Present
If your mind feels like a browser with 27 tabs open, you are not alone. Students, especially those with ADHD, often have what researchers call an “overcharged” nervous system. The brain is constantly scanning, planning, and reacting, which makes it harder to sit still and study.
That’s where mindfulness comes in. Mindfulness isn’t about emptying your mind. It’s about noticing what’s happening in the present moment without judgment. Think of it less like “turning off thoughts” and more like having fewer cars on the highway.
Practices like breathwork, meditation, or even mindful walking have been shown to lower cortisol (your stress hormone), protect the prefrontal cortex (your brain’s control center), and strengthen your ability to focus through distractions.
You don’t have to sit cross-legged in silence for it to count. You can be mindful while doing dishes, showering, or walking to class. Start with small moments of awareness:
Do a body scan and notice where you’re holding tension.
Focus on your breathing with slow inhales and even slower exhales.
Use mental imagery to relax, like picturing yourself walking along a beach or forest path.
For students with busy minds, creative visualization can be especially powerful. It allows the ADHD brain to stay “on” while still resting. Guided imagery or short mindfulness meditations can train your brain to slow down, even during stressful times.
Research backs this up. An eight-week mindfulness meditation training program led to measurable improvements in attention, emotional regulation, and executive functioning in people with ADHD. Mindfulness also reduces anxiety, depression, and perceived stress while increasing empathy and self-acceptance.
Mindfulness as a Study Skill
The goal of mindfulness isn’t just relaxation; it’s readiness. When you are calm and grounded, you think more clearly, remember more effectively, and respond more thoughtfully. It’s one of the best tools you can use to prepare for exams and manage daily academic stress.
Try This Week
Move: Before your next study session, take a brisk five-minute walk or do a quick stretch routine. Notice how your focus shifts afterward.
Mind: Before starting an exam or assignment, close your eyes and take three slow breaths. Inhale for a count of four, exhale for a count of six. Let your attention settle in the present moment.
Small steps like these can make a big difference in how you feel, think, and perform.
At Tierney Education, we teach students how to integrate these skills into their study routines. A short walk before sitting down to study. A few deep breaths before starting an exam. A mindful break between assignments. These small practices build resilience and help your brain show up as its best self.
Because success in college isn’t just about what you know. It’s about how well you can use what you know when it counts.
