Mindful Gaze: A Simple Exercise to Calm Your Brain and Boost Focus || By Annabelle Denmark LPCC
In the fast-paced whirlwind of modern life, many of us—especially those with ADHD, sensory sensitivities, or simply too much on our minds—often struggle to focus on one task at a time. It’s easy to get lost in the mental noise, feeling pulled in a dozen directions. Sometimes, our brains can feel like chaotic storm clouds, bouncing from one thought to the next without pause.
What if I told you that you can train your brain to slow down, like a diver gently surfacing from the depths of the ocean? With mindful attention, you can regain clarity and focus by progressively slowing down your mind and body. The method I’ll describe is a simple yet powerful exercise that requires nothing more than your gaze and a willingness to take things slow. It’s a practice that can be particularly helpful for ADHDers or anyone feeling chaotic, overwhelmed, or in need of grounding.
The Exercise: Mindful Gaze for Calming Focus
This practice helps you shift from a state of frantic distraction to focused calm by simply observing your surroundings in a slow, deliberate manner. It’s a bit like doing a mental reset, allowing you to gently reel your attention back in.
Step 1: Start with 5 Things You Can See
To begin, pick a comfortable spot in your environment—your office, a room, even outdoors—where you can observe without interruptions. Let your eyes softly scan the room and choose five objects around you.
For the first object, settle your gaze on it. Really look at it. Tell yourself, “I have nothing else to do but focus on this one object.” For the next 5 seconds, allow yourself to just see it. Pay attention to its details—its color, shape, texture, even shadows or light that touch it. Don’t rush this. You only have this one task.
Step 2: Transition Slowly to the Second Object
When you’re ready to move on, do so slowly. Let your gaze travel softly from the first object to the second one. As your attention lands on the second object, take your time. This time, allow yourself 8 seconds to observe it. Again, remind yourself, “There’s nothing else to do right now except focus on this object.”
Take in the details with your eyes. Notice if your body starts to feel a bit calmer, as though you’re gently moving through water. With each passing second, you might feel the rush of urgency begin to quiet.
Step 3: Slower Still for the Third Object
As you transition to the third object, slow down even further. Take your time to let your gaze shift from the second object to the third. Once you land on it, spend 10 seconds soaking in the details. There’s nothing else to do but observe. No rush. No pressure. Just quiet, focused attention.
You’re progressively teaching your mind to slow down by stretching the space between tasks, just like a diver pausing between stages of ascent to avoid feeling overwhelmed.
Step 4: Continue Until You Feel Calm
You can continue this process with the fourth and fifth objects, extending the time spent with each new focus point. Or, if you start to feel calmer after the third or fourth object, that’s okay too. The point is to progress slowly and allow your mind to catch up with the present moment.
Beyond Sight: Exploring Other Senses
Once you complete the visual portion of this mindfulness activity, you can extend the practice to other senses. For example, focus on four things you can smell, or three things you can hear, progressively slowing down as you move between each.
This exercise is not about achieving a specific outcome but about cultivating a mindful state where you feel grounded and focused, in your body and in the present. For ADHDers, sensory-sensitive folks, or anyone who feels scattered, it’s a powerful way to calm your brain and refocus your energy. Give yourself the gift of slowing down, one gaze at a time.
About the Author: Annabelle Denmark (she/they), MA, LPCC is a therapist based in Lakewood, CO, They specialize in individual therapy for neurodivergent adults, working with complex PTSD, grief, anxiety and depression. You can find them at www.renegadecounseling.com
