Exercise is one of the most reliable tools for managing distractibility. Most people with attention challenges find it much easier to avoid distraction if they have exercised.
This isn't generic wellness advice. There's something specific happening for distractible brains. Physical activity seems to satisfy some of the stimulation hunger that otherwise drives distraction-seeking. It burns off restless energy. It shifts neurochemistry in ways that support sustained attention afterward.
Within your ability and fitness level, regular physical activity belongs in your focus toolkit. Many people find that exercising in the morning sets them up for better focus throughout the day. Others use exercise as a reset when their attention has become fragmented.
The best exercise for focus is whatever exercise you'll actually do consistently. Don't optimize for theoretical benefits you won't capture because you hate the activity.
But there's a more powerful move: combine exercise with the activity you're trying to focus on.
Study walking works remarkably well. Go somewhere safe—a flat trail, a track, a quiet neighborhood—and walk while you study or read (via audiobook or text-to-speech). Movement and learning together can dramatically improve retention and engagement.
Anki flashcard review on a treadmill. Audiobook lectures while hiking. Language learning podcasts during a jog.
This isn't multitasking in the bad sense. It's stacking two activities that support each other. The movement provides stimulation that helps your brain stay engaged with material that might otherwise feel too boring to hold your attention.
Experiment with combinations. Your brain might be willing to do things in motion that it refuses to do while sitting still.