Focus Is a Muscle - Here’s How to Train It This Autumn
Let’s be honest: focus is fickle. One minute you're deep in a task, the next you're on your sixth scroll through Marketplace looking for a vintage dresser you definitely don’t need.
If your attention span feels like it's taken a seasonal dip, you're not imagining it. Autumn in Aotearoa brings shorter days, longer nights, and a natural slowing down of the body and mind. For many of us—especially those with neurodivergent brains - it can feel like walking through mental fog with a flashlight running low on batteries.
But here’s the good news: focus is something you can train. Like a muscle. And just like exercise, it takes the right mix of support, patience, and the occasional cheat code.
1. Sync With the Season, Not Against It
We’re wired to do less in colder months. That’s not laziness - it’s biology. As daylight hours shrink, your body’s internal clock, or circadian rhythm, begins to shift. This can impact everything from sleep patterns to cognitive performance - especially first thing in the morning.
A 2021 review published by the NIH confirmed that seasonal changes in light exposure directly affect our brain’s ability to regulate energy and attention. In short: the fog is real.
So the first step in sharpening your focus? Stop expecting yourself to be 'on' 24/7. Try adjusting your work or study blocks to when you naturally feel most alert - often mid-morning or just after lunch - and build in breaks that honour your body’s need to reset.
2. Start a “Focus Ritual”
Attention is easiest when your brain knows what to expect. That’s where rituals come in - especially during autumn, when routines start to shift.
Start small:
A 5-minute walk outside has been shown to boost executive function and memory, according to scientists at the University of Illinois.
Pick a playlist (instrumental or lo-fi works best)
Sip something warm (or brainy - we’re partial to InZone, for obvious reasons)
Set one goal for your session. Just one.
Stack these behaviours consistently, and over time they become a shortcut for getting into a state of flow.
3. Use Low-Stimulation Tools
If your brain runs a bit differently (hello, ADHD fam), you’re not short on ideas. You’re just running Ferrari thoughts with bicycle brakes.
Support your brain instead of fighting it:
Use visual timers. A study published in the Journal of Special Education Technology found they significantly improved task focus and transition in neurodivergent learners.
Break tasks into small, specific actions (e.g., “Open doc” > “Write first sentence”)
Keep a notepad next to you for stray thoughts - think of it as a mental inbox.
These aren't productivity hacks—they’re acts of self-support.
4. Feed Your Focus
Your ability to concentrate is tied to what you consume - mentally and physically.
Enter terpenes: aromatic compounds found in plants like citrus, herbs, and cannabis. They're being studied for their impact on mood, alertness, and cognitive performance. One peer-reviewed article from Frontiers in Pharmacology noted that certain terpenes like pinene and limonene may help enhance focus and clarity by interacting with neurotransmitter pathways.
That’s why we created InZone: a terpene-powered soda made to gently support focus, alertness, and mental sharpness - without caffeine crashes or sugar slumps.
Is it a magic solution? No.
But is it a genuinely helpful part of your toolkit? Absolutely.
5. Be Gentle (But Consistent)
You will get distracted. That doesn’t mean you’ve failed - it means you’re human. Focus is a muscle, and bringing your attention back is the rep.
So if your brain goes sideways halfway through a task (or this article), that’s okay. Just come back. Again and again.
In autumn, the work doesn’t need to be intense. Just steady. Just kind.
TL;DR
Your brain might be working with the season - not against it
Build focus rituals your nervous system loves
Use tools that suit how your mind works
Support your brain with science-backed compounds (like terpenes)
And above all: don’t beat yourself up for drifting - refocus, gently