🧭 FOCUS
"Lost in distraction? Step onto the balcony to see clearly."
WHY FOCUS?
Life with ADHD can sometimes feel like an endless dance of distractions, impulsivity, and missed opportunities. The science of metacognition—the ability to think about your thinking—shows that when we step back to observe our mental patterns from a distance, we gain greater control and clarity over our choices. By cultivating mindfulness and intentionally fostering a positive identity, we can transform unhelpful narratives and build habits that support genuine growth.
FOCUS provides a structured yet flexible mindfulness-based approach:
- F – Five Facts – What was I doing?
- O – Observe Thoughts – What was I thinking?
- C – Consider Progress – What worked well?
- U – Understand Opportunity – Even better if…
- S – State Steps – Intention Statement
The FOCUS Minute: A simple, practical mindfulness exercise designed for hourly practice, seamlessly integrating mindful awareness into your daily rhythm:
- Pause each hour for just one minute
- Mindfully reflect using the FOCUS steps
- Take five intentional breaths to reset and re-centre
🔭 The Balcony View
"What would you notice if you paused the dance?"
WHY: Hyperfocus can feel amazing—until it doesn’t. Metacognitive research reveals that stepping back regularly (the "balcony view") can illuminate hidden blind spots, enabling wiser, more intentional choices. The same applies for lack of focus.
~ How clear is your view from the dance floor?
~ What insights could emerge from observing your life from a mindful distance?
🪞 Who Am I, Really?
"Are the stories your ADHD mind tells you helpful—or harmful?"
WHY: The science of positive identity shows the labels we accept deeply shape our behaviour and potential. Mindfulness and metacognitive practices help you separate "what you do" from "who you are," allowing you to choose empowering narratives over limiting self-judgements.
~ What labels have you internalised about your ADHD?
~ How might your life change if you saw your identity as flexible and empowering?
⏳ Just a Minute
"Could one mindful minute per hour truly transform your day?"
WHY: Research shows mindfulness significantly improves attention, reduces stress, and enhances emotional regulation. The FOCUS Minute harnesses these benefits through small but consistent daily practices—proving that consistency trumps intensity every time.
~ What might shift in your daily experience with regular mindful pauses?
~ How could consistent, brief mindfulness enhance your overall wellbeing and focus?
🎁 What's Included?
- FOCUS Book (included free, retail available on Amazon)
- Your choice of a mindfulness book from the acclaimed Breathe Now series:
- Breathe Now Calmly: Frazzled, Not Fragile: Overcoming ADHD Overwhelm Mindfully
- Breathe Now Deeply: Restless, Not Rootless: Overcoming ADHD Agitation Mindfully
- Breathe Now Softly: Fatigued, Not Finished: Overcoming ADHD Exhaustion Mindfully
- Focus Flow Journal, specially designed to help you organise your life
🌿 Where Focus Leads You
By the end of the FOCUS phase, you will have stepped off the relentless dance floor of distraction and climbed onto the balcony of awareness — not just once, but again and again, until that climb becomes familiar. You’ll have learned to pause with purpose, to reflect with clarity, and to think about your thinking. This is metacognition — the art of noticing your mind’s movements rather than being swept away by them. Through the FOCUS book, the Breathe Now mindfulness series, and your Focus Flow journal, you will have begun building a new relationship with your attention — one rooted not in blame, but in gentle observation.
You’ll recognise that many of the most powerful distractions in ADHD aren’t external at all — they’re the thoughts, assumptions, and stories that swirl beneath the surface. And now, you have a way to see them clearly. You will leave this phase with skills to centre yourself, tools to redirect with compassion, and a growing confidence in your ability to live intentionally. With this clarity, you're ready to look deeper — to explore your unique ADHD profile with curiosity and insight. And so, we turn the page to the next chapter in FLOURISH: Learn, where the DISCOVER book awaits you like a trail map of your mind.
Mon - Fri: 8AM - 6PM
Sat - Sun: Variable
Brisbane North Medical Specialists,
15 Dallas Parade, Keperra, QLD 4054
(07) 5221 3489
reception@bnms.com.au