Learning how to focus with ADHD takes practice, insight, and strategy. Focus techniques for adults and children vary but often include mentally stimulating activities, such as using fidget toys, listening to audiobooks, or practicing meditation. Finding efficient tricks will take time, but focusing with ADHD is possible with diligence and effort.
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Why Focusing With ADHD Is Challenging
Attention deficit/hyperactivity disorder (ADHD) is a neurological condition that results in attention, focus, and organization challenges. ADHD often results in a lack of dopamine (the chemical driving reward systems in the brain), sometimes causing individuals to seek inherently rewarding and stimulating activities. However, this simultaneously makes engaging in uninteresting tasks nearly impossible.1,2
Individuals with ADHD can experience “hyperfocus,” or the ability to spend hours exclusively on one activity. Hyperfocus typically happens when dedicating extended periods to one dopamine-inducing task, perhaps explaining why motivation is a crucial factor in focus for people with ADHD.
How Lack of Focus Affects People With ADHD
Individuals with ADHD who experience chronic focus difficulties can develop low self-esteem and feelings of failure. Tasks that seem manageable to neurotypical individuals may feel impossible, often causing emotional distress, irritability, fatigue, depression, or anxiety.
Inattention and poor concentration can also lead to occupational, relational, and adaptive dysfunction. People with ADHD often report burnout, fatigue, or frustration in relationships and at work, partially due to ADHD-induced forgetfulness and disorganization. Finally, difficulty focusing means falling behind on chores and tasks at home, further increasing overwhelm and stress.
Effects of poor focus in ADHD may include:
- ADHD burnout
- Fatigue
- Relationship stress
- Feeling behind on important tasks
- Procrastination
- Conflict at work
- Failure to succeed in school
- Emotional dysregulation
- Disorganization
- Low self-esteem
- Feelings of failure
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How to Focus With ADHD: 9 Tips & Tricks
Focusing with ADHD may seem challenging at first, but experimenting with different tricks can help improve your concentration. Individuals with ADHD may share several struggles, such as reading with ADHD, but each person has their own unique experience and difficulties related to their ADHD symptoms. The more information you have about your specific concentration issues, the more likely you are to improve these struggles.
Below are nine tips for improving focus with ADHD:
1. Listen to Audio Books & Podcasts
Individuals with ADHD may misremember or forget information from presentations, conversations, or other dialogues. When learning how to stay focused with ADHD, start small by practicing active listening.
Listen to an audiobook, short story, podcast, or song, and write down things you remember afterward. These exercises help improve your auditory focus, allowing you to be more present and attentive during conversations with others.
2. Invest in Fidget Toys
ADHD fidgeting can help individuals focus. Buying and using fidget toys is a simple way to improve focus with ADHD. You may feel mentally understimulated when working on a mundane task, but these tools allow you to release pent-up energy so you stay concentrated.
3. Set Aside Time for Breaks
Getting annoyed or burnt out when working on a project is easy, especially with uninteresting tasks. Simply taking a break can be an excellent focus tool for ADHD. Remember to step away from a project for a few minutes, allowing yourself time to regain concentration and dedication.
4. Use the Pomodoro Technique
The Pomodoro technique for ADHD means creating a regime for a specific task. Work for 25 minutes, take a five-minute break, and repeat this process until you complete the project. A schedule with intermittent rewards (breaks) can help you stay motivated and focused.
5. Limit Distractions
Be aware of your work environment. Do auditory or visual elements help or hinder your focus? Sometimes, noise, bright lights, or other sensory stimuli are easily distracting. Whatever the case, try working in different settings to determine where you can best maintain focus.
6. Practice Meditation When Distracted
Engage regularly in meditation for ADHD. Mindfulness can improve focus, student success, and concentration.3 Both adults and children with ADHD can benefit from meditation, and numerous mindfulness apps are available to help you get started. Headspace, The Mindfulness App, and Mindfulness Coach are some helpful options.
7. Stay Physically Active
Exercise has many mental health benefits, and regular physical activity can reduce the severity of ADHD symptoms.4 Take a hike, visit the gym, or simply walk around the office when struggling to focus. Even a few minutes of physical activity can help!
8. Maintain a Healthy Sleep Routine
Research has found that sleep problems are common in individuals with ADHD.5 Improving overall sleep quality can significantly improve cognitive function and focus, so try maintaining a set sleep schedule and bedtime routine. Engage in calming activities before bed, like meditation.
9. Be Patient & Kind With Yourself
We live in a culture that often expects too much from us. Balancing work, school, social life, and daily tasks can seem impossible. Focus on what you can control, such as developing coping skills for ADHD, rather than what you cannot control.
You can only handle so many responsibilities. Remember to remain kind, self-compassionate, and patient when improving your concentration. Explore various ADHD focusing tips and strategies until you find one that works.
When to Seek Professional Support
Consider seeking professional mental health support if your inability to focus has disrupted your occupation, emotional, relational, and adaptive functioning. Therapy can help you address concentration problems and reduce potential impacts on your job, classes, or relationships.
Conduct a focused internet search to find a neurodiversity-affirming therapist in your area (you can search by zip code) specializing in ADHD treatment. Calling your insurance provider or using an online therapist directory may also be helpful.
In My Experience
Additional Resources
To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.
ADHD Management Tools
Inflow App Inflow is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain, and build lifelong skills. Free Trial
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Circle Medical – ADHD Diagnosis and Treatment. Affordable and accessible ADHD evaluations and treatment, including possible controlled substances medication if clinically appropriate. Diagnosis and prescription over video. Insurance accepted. Same & next day appointments available. Visit Circle Medical
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