Stay healthy.

Good nutrition and health is the first key to staying focused and alert. If you are tired or hungry, it is nearly impossible to focus. Make sure you eat breakfast and lunch, and bring healthy, portable snacks for in between if you need them. Eating a diet high in protein (like chicken or turkey), complex carbohydrates (like sweet potatoes and whole grains) and natural sugar (from fruit) will give you the most energy, while healthy fats (like those from nuts) will give you longer focus and more brain power.

Be sure to take time for physical activity, too. If you can get up early enough, take a walk or run, bounce on your trampoline or stretch with some yoga before school and make some time for exercise when you come home as well.

Don’t neglect your sleep. If you are between 12- and 18-years old, you need 8-10 hours of sleep each night. While it may seem crazy to go to bed at 8 PM, you will find that you are more focused and energetic for both studying and fun throughout the day.

Be kind to your future self.

One reason for losing focus during the day is thinking about things you need to remember or worrying about things you forgot to do. Be nice to your future self by not procrastinating. Complete tasks and chores as early as you can. Take time in the evening to prepare for the next day. Make sure your homework is in your backpack, your notes are organized and your snacks are packed. Start on your long-term assignments early so you don’t feel rushed to complete them. Keeping a to-do list handy can also save the brain power needed to try to remember the things you need to do.

Set goals and rewards.

Set realistic goals for yourself for homework, studying and practicing. Make sure you leave time to rest or do things that you enjoy. This will keep you from feeling overwhelmed. Estimate how long you want to spend on each task. When your tasks are done, reward yourself with something you love such as a favorite snack, watching a show or hanging out with friends. If you have difficulty keeping yourself accountable for getting your work done, ask a parent or a friend to help remind you when you are not sticking to your schedule.

Make time to think about other things.

Sometimes distracting thoughts can keep you from fully focusing at school or practice. What outfit you are going to wear on the weekend, what that thing your friend said really meant or why your mom won’t stop bothering you to clean your room are all very important things to ponder, but they can keep you from hearing the answers to next week’s chemistry test. Make some time to think about and resolve the thoughts that are distracting you. Keeping a notebook to write down the things you need to think about can be helpful. Time at the beginning of class before the teacher starts talking, time during lunch or time while you are running laps in gym class are all great times to ponder these questions.