How to Focus With ADHD: 7 Practical Strategies

In a world buzzing with infinite distractions, keeping our attention focused feels like a Herculean task. Add the ongoing battles of ADHD into this equation, and the challenge escalates to new heights.

According to the National Institute of Mental Health, ADHD or Attention-Deficit/Hyperactivity Disorder is an ongoing whirl of inattention, hyperactivity, and impulsivity that hampers everyday functioning.[1] People juggling this condition often find themselves wrestling with a kaleidoscope of symptoms:

  • They might struggle to stay on task, wrestle with maintaining focus, or grapple with organizational skills under the banner of inattention.
  • If it’s about hyperactivity, they could be in constant motion, excessively fidgety, or excessively talkative – even in situations where silence is golden.
  • Impulsivity can lead them to act on the spur of the moment, toss self-control to the wind, and crave instant gratification.

With a sizable 4.4% of adults globally dealing with ADHD, and the prevalence leaning slightly higher in males (5.4%) compared to females (3.2%),[2] this isn’t an isolated struggle. It’s a common fight that affects millions of us, making ordinary tasks like focusing on a conversation, finishing a book, or completing an assignment, an uphill battle.

But here’s the thing: ADHD isn’t a life sentence. It’s a part of the journey for many, a hurdle to leap over, and a challenge to conquer. And that’s exactly why we’re here today.

This article is your how-to guide, a toolbox of practical tips to help you stay focused despite the ADHD whirlwinds.

How to Focus With ADHD

Living with ADHD might be challenging, but with these strategies in hand, you’re ready to sharpen your focus and get your goals:

1. Build a Calm Workspace

A conducive environment is the first step towards focus:

  • Arrange your workspace so that it’s clutter-free and comfortable. A clean desk reduces visual distractions and creates a serene workspace.
  • Take control of noise – noise-canceling headphones or white noise machines can filter out distracting sounds, replacing them with a consistent, gentle hum that can promote focus.
  • Turning off mobile notifications also helps eliminate digital interruptions.

2. Embrace Routine and Structure

ADHD can make your world feel chaotic, but a reliable routine can help bring order.

Plan your day – and stick to it. Design a routine that accommodates your energy levels and important tasks.

But remember, your plan must include breaks. Breaks are not time wasters, they’re focus boosters. They provide a much-needed respite for your brain, preventing burnout and enhancing productivity.

3. Put Self-Care First

Healthy habits are pillars of sustained focus:

  • Prioritize good sleep hygiene – Your brain needs quality sleep to function effectively.[3] Maintain a regular sleep schedule, make your bedroom conducive for sleep, and avoid stimulants close to bedtime.
  • Incorporate physical activity into your daily routine – Even a brisk walk can stimulate your brain and reduce ADHD symptoms.[4]
  • A balanced diet is crucial – Avoid quick-fix, sugary snacks that cause energy crashes.[5] Instead, fuel up with nutrient-dense foods that provide steady energy.

4. Master Your Time and Tasks

Improve your productivity by equipping yourself with time management skills. Some really useful skills you should start applying are:

  • Break down large tasks into smaller ones – Large tasks can seem intimidating. Breaking them down into smaller, manageable ones makes the tasks less overwhelming and more achievable.
  • Use a to-do list to keep your tasks organized, giving you a clear, visual guide of what needs to be done.
  • Try time-blocking. By dedicating specific hours to specific tasks, you can prevent feelings of being overwhelmed and keep you on track.
  • Try the Pomodoro technique which provides regular, scheduled rest periods that your brain needs to recharge.
  • Utilize digital tools such as timers, alarms, and productivity apps to help you manage your tasks and time.

5. Use Visual Reminders

Visual cues can be a game-changer when managing ADHD. Bright sticky notes, color-coded tasks, and visual task boards are just a few examples.

These visual aids act as constant reminders of your tasks, helping to keep your focus on your priorities and reducing the chance of forgetfulness.

6. Make Mindfulness a Habit

Mindfulness is the practice of being fully present, engaged in the moment. It’s a skill that can be cultivated and can be particularly beneficial for ADHD management.

Meditation, a form of mindfulness practice, can help train your mind to dismiss distractions and improve your concentration. Even a few minutes a day can yield noticeable improvements over time. For beginners, check out Morning Meditation for Beginners: How to Get Started

There are also numerous apps and online resources to help guide you through mindfulness and meditation practices. Here’re 7 best meditation apps recommended by a wellness coach.

7. Reach Out for Support and Help

You’re not alone in your ADHD journey. Connect with others who have similar experiences through online communities and support groups. It can be comforting to know that others understand your struggles.

Share your experiences and challenges with supportive friends, family, and colleagues. Their understanding and support can be an important source of strength.

Professional help, such as cognitive-behavioral therapy (CBT),[6] can be instrumental in providing strategies to manage your ADHD symptoms more effectively.

If you’re considering medication, consult with a healthcare professional to understand the options that would best suit your needs.

ADHD can be challenging, but with a network of support and the right strategies, you can sharpen your focus and achieve your goals.

Final Thoughts

ADHD doesn’t define you or your potential for success. It’s a part of who you are, but it’s not the sum total of your abilities. With the right techniques and strategies, you can enhance your focus and productivity.

The journey may be a little different for you. It might require more intentionality, more breaks, more reminders. But that’s okay. Because these strategies aren’t just about managing ADHD. They’re about understanding and embracing how you function at your best.

The key is persistence and understanding that progress, not perfection, is the goal.

How to Focus with ADHD


Design a Distraction-Free Workspace: Tidy up your desk, reduce noise with the help of noise-cancelling headphones or white noise machines, and turn off unnecessary mobile notifications.
Stick to a Consistent Routine: Create and maintain a daily schedule that includes regular breaks to prevent burnout.
Prioritize Self-Care: Ensure a good sleep schedule, incorporate regular physical activity into your routine, and eat a balanced diet for sustained energy.
Learn to Manage Tasks and Time Effectively: Break down tasks into manageable parts, prioritize tasks with to-do lists, and try techniques like time-blocking and the Pomodoro method.
Use Visual Aids: Implement visual reminders such as sticky notes, color-coding tasks, or using a task board to stay focused on priorities.
Practice Mindfulness and Meditation: Start a regular mindfulness or meditation practice, even if it’s just a few minutes each day, to improve focus and concentration.
Seek Support and Professional Help: Share your experiences with friends, family, and join support groups or online communities. Consider cognitive-behavioral therapy or discussing medication options with a healthcare professional.

Featured photo credit: Austin Distel via


[1] National Institute of Mental Health: Attention-Deficit/Hyperactivity Disorder
[2] National Institute of Mental Health: Attention-Deficit/Hyperactivity Disorder (ADHD)
[3] Harvard Health Publishing: Sharpen thinking skills with a better night’s sleep
[4] Borderline Personal Disord Emot Dysregul.: Physical exercise in attention deficit hyperactivity disorder – evidence and implications for the treatment of borderline personality disorder
[5] NHS: ADHD & Diet
[6] American Psychological Association: What is Cognitive Behavioral Therapy?

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