How to Improve Focus with ADHD: Tips for Better Attention and Concentration

How to Improve Focus with ADHD: Tips for Better Attention and Concentration

Do you ever sit down to start a task, only to find your mind wandering to 10 different things at once? Or maybe you’ve been staring at the same email for 30 minutes, but can’t seem to get your brain to cooperate.

For adults with ADHD, maintaining focus can feel like trying to hold onto a slippery bar of soap—it’s frustrating, exhausting, and often elusive. But here’s the thing: ADHD brains can focus! They just need the right tools, environment, and mindset to get there.

Let’s explore why focus is such a challenge for ADHD and dive into actionable tips to improve your attention and get things done more efficiently.

Why Is Focus So Hard for ADHD Brains?

ADHD is not a lack of focus—it’s a lack of regulated focus. This means that while you may struggle to pay attention to boring or routine tasks, you can hyperfocus on something that truly engages or excites you.

Here are a few reasons why focus feels like a battle with ADHD:

1. Dopamine Deficiency
   Dopamine is a brain chemical that helps regulate motivation and focus. ADHD brains often have lower levels of dopamine, which makes it harder to engage in tasks that don’t provide instant rewards.
2. Executive Function Challenges
   Executive functions are like the brain’s management system. ADHD can make it hard to organize thoughts, prioritize tasks, and resist distractions—all of which are essential for staying focused.
3. Time Blindness
   ADHD brains struggle with sensing time. This can make tasks feel either too overwhelming to start or like there’s “plenty of time,” leading to procrastination and last-minute stress.
4. Easily Distracted by External Stimuli
   Whether it’s a notification on your phone, a coworker talking, or a random thought popping into your head, ADHD brains are highly sensitive to distractions.

How to Improve Focus with ADHD

The good news? With a few adjustments, you can train your ADHD brain to focus more effectively. Here’s how:

1. Set Clear Goals (Make Them Specific!)

ADHD brains struggle with vague instructions like “work on the report.” Instead, make your goals specific and actionable. For example:

• “Write the introduction to the report.”
• “Answer three emails before 11 AM.”

Breaking tasks into smaller, clearer steps gives your brain a clear roadmap to follow.

2. Use the Pomodoro Technique

The Pomodoro Technique is a popular time-management tool for ADHD. Here’s how it works:

• Set a timer for 25 minutes and focus on one task.
• When the timer goes off, take a 5-minute break.
• After four “Pomodoros,” take a longer break (15-30 minutes).

This method helps create a sense of urgency and gives your brain regular breaks to recharge.

3. Eliminate Distractions

Distractions can derail even the most focused ADHD brain. Try these tips:

• Put your phone on Do Not Disturb or leave it in another room.
• Use apps like Freedom or Focus@Will to block distracting websites or create a calming work environment.
• Work in a quiet, clutter-free space to minimize visual or auditory distractions.

4. Leverage Your Hyperfocus

ADHD brains are capable of incredible focus—when the task is interesting or stimulating. Use this to your advantage by:

• Gamifying tasks: Turn mundane activities into a challenge or competition.
• Pairing boring tasks with fun ones: For example, fold laundry while watching a favorite show or listen to music while cleaning.

5. Prioritize Tasks with the Eisenhower Matrix

Not sure where to start? The Eisenhower Matrix can help you prioritize your tasks:

• Urgent and Important: Do these first.
• Important but Not Urgent: Schedule these for later.
• Urgent but Not Important: Delegate or handle quickly.
• Not Urgent or Important: Eliminate these altogether.

This method helps ADHD brains avoid “decision paralysis” by focusing on what matters most.

6. Take Breaks to Recharge

Working nonstop might seem productive, but it can backfire for ADHD brains. Build regular breaks into your schedule to:

• Stretch or move your body.
• Get some fresh air.
• Do something enjoyable, like a quick dance or mindfulness exercise.

7. Use Visual Reminders

Out of sight, out of mind is a real thing for ADHD. Keep your tasks and goals visible by:

• Writing them on sticky notes or a whiteboard.
• Using visual timers to track your focus sessions.
• Keeping a simple, prioritized to-do list nearby.

8. Eat the Frog First

The phrase “eat the frog” means tackling your most difficult or dreaded task first. ADHD brains often avoid hard tasks, but getting them out of the way early can reduce anxiety and free up mental energy for the rest of the day.

9. Work with Your Energy Levels

Pay attention to when you feel most focused and energetic during the day. Schedule your hardest or most important tasks during those peak times. For many, this might be in the morning or right after exercise.

Tools and Apps to Help You Stay Focused

There’s no shortage of ADHD-friendly tools to support your focus. Here are a few to try:

• Focusmate: Connects you with an accountability partner to work alongside in real time.
• Forest: Gamifies focus by planting virtual trees as you stay on task.
• Notion or Trello: Helps you organize tasks and visually track progress.
• Time Timer: A visual timer that makes time feel tangible and manageable.

What to Do When You Lose Focus

Even with the best strategies, there will be moments when focus slips. Here’s how to reset and get back on track:

1. Take a Quick Break
   Step away for 5-10 minutes to recharge. Stretch, grab a snack, or do a quick mindfulness exercise to reset your brain.
2. Refocus with a “Brain Dump”
   If your mind is racing, grab a notebook and write down everything you’re thinking about. This clears mental clutter and helps you refocus on the task at hand.
3. Forgive Yourself
   Losing focus doesn’t mean you’ve failed—it’s part of the process. ADHD brains thrive on progress, not perfection.

Long-Term Strategies to Build Focus

Building focus takes time and practice. Here are some long-term habits to strengthen your attention:

• Exercise Regularly: Physical activity improves dopamine production and helps regulate ADHD symptoms.
• Prioritize Sleep: A well-rested brain is better equipped to focus. Stick to a consistent sleep routine and avoid screens before bed.
• Fuel Your Brain: Eat nutrient-rich meals with plenty of protein, healthy fats, and complex carbs to keep your energy steady throughout the day.
• Practice Mindfulness: Activities like yoga, meditation, or deep breathing can help train your brain to focus in the moment.

Final Thoughts

Improving focus with ADHD isn’t about forcing your brain to work like everyone else’s—it’s about finding strategies that work for you. By breaking tasks into smaller steps, creating structure, and using tools that fit your needs, you can build focus and get things done without burning out.

Remember, it’s okay to lose focus sometimes—it’s part of being human. The key is to keep experimenting, stay curious, and celebrate your progress along the way.

If you’re ready to take your focus and productivity to the next level, check out my coaching services at ADHD Superpower Mastery. Together, we’ll create a system that works with your ADHD brain—not against it.