Therapist-approved tips for focusing with ADHD

Attention-deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder that affects millions of children and adults across the U.S. A core symptom of ADHD is inattention, which involves trouble focusing, paying attention, and thinking clearly. 

Not everyone with ADHD has difficulty focusing, but those who do may struggle to follow directions, prioritize tasks, and meet deadlines. Below, we review seven therapist-approved tips for helping people with ADHD learn how to hone their focus and achieve their goals. 

What makes it hard for people with ADHD to focus? 

There are three types of ADHD: inattentive, combined, and hyperactive-impulsive. Specific symptoms vary by person, but those with inattentive and combined types of ADHD may be more likely to have trouble focusing. And, compared with other ADHD symptoms, issues like distractibility, forgetfulness, and lack of focus are more likely to continue into adulthood.

So what does this mean? It might be tough for people with ADHD to pay attention to specific tasks or follow through on projects and responsibilities. You may have a habit of zoning out when other people are speaking or losing important belongings, like your keys, wallet, or phone. It’s also common for people with ADHD to struggle with executive functioning, which can cause issues with time management and completing tasks. In some cases, people will experience ADHD hyperfocus, periods of intense attention on a specific task for an extended period of time.

Although ADHD is a common condition, misconceptions about these behaviors still persist. For example, trouble focusing is sometimes confused with laziness or incompetence. And even though we know that many adults today have ADHD, it’s often labeled as a condition that affects children. 

That said, there are several explanations for why adults with ADHD have trouble focusing — starting with differences in brain structure. Research shows that people with ADHD may experience changes to the prefrontal cortex, the part of that brain responsible for functions like attention and impulse control. This may lead to ADHD symptoms like distractibility and forgetfulness. 

Another theory is that people with ADHD have lower levels of dopamine, the chemical messenger associated with pleasure, motivation, and attention. This can make it particularly difficult to focus on tasks that are boring, predictable, or don’t provide an immediate benefit or reward.

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Seven ways to improve focus with ADHD

A lack of focus is more than just trouble paying attention. It can cause people with ADHD to miss deadlines, overlook details, and have trouble completing tasks — all of which can affect your relationships, self-esteem, and ability to succeed at work or school. 

Living with ADHD can be challenging, but there are several strategies that can help you improve your daily habits and feel more productive.

1. Set specific goals each day

A focus list is a tool used to help people commit to specific goals each day. By breaking down your daily tasks into key priorities and secondary action items, it’s easier to remember the day’s most important tasks — even when you’re feeling distracted or overwhelmed. Another technique is the 1-3-5 approach. With this approach, you note how much time, energy, and resources you need for large, medium, and small tasks each day.

2. Create a thought parking lot

Some people with ADHD use a “thought parking lot” to manage distracting or intrusive thoughts throughout the day. The idea is simple: Any time you’re working on something and an unrelated thought passes through your mind, write it down, and then return to your current task. 

By jotting it down in a notebook or the notes app on your phone, you can capture the thought without losing focus. You may even want to choose a specific time — such as after dinner, for example — to review these thoughts. 

3. Work at your own pace 

If you know you have a limited attention span or if you tend to hyperfocus on specific projects, make a point to schedule some purposeful breaks into your schedule. By taking 15 minutes to stretch your legs or listen to music, you’re giving yourself space to recharge and revisit your task with renewed focus. 

4. Create a productive environment 

Creating a quiet and calm environment is another way to help you feel more focused and productive. This can include things like removing unnecessary clutter, using noise-canceling headphones, or limiting distractions (like phones and social media).  

5. Find a partner 

Body doubling is when you work on a task with someone else in the room. For some people with ADHD, having an accountability partner can help them focus on boring or difficult tasks, like cleaning the kitchen or finishing an assignment. Your partner can also work with you to create goals, prioritize tasks, and celebrate your successes. 

6. Remember self-care 

Practicing self-care can lead to greater productivity, resilience, and self-confidence in people with and without ADHD. Research shows that physical activity, quality sleep, and mindfulness exercises may all help manage ADHD symptoms like lack of focus. Other self-care ideas include listening to music, repeating a positive affirmation, and spending time in nature. You may also want to limit caffeine, alcohol, and screen time.

7. Try therapy

While the above tips are effective strategies for improving focus, some people may require professional support. If ADHD is impacting your self-esteem, daily life, or overall well-being, consider meeting with a therapist. Talk therapy is an opportunity to gain the confidence and skills to manage your condition and improve your overall functioning. Medication is another option for people who may need additional support to treat their ADHD symptoms.

Find care with Rula

Living with ADHD can be challenging — especially if an inability to focus is impacting your confidence, relationships, and ability to succeed at work or school. Fortunately, working with a therapist is an opportunity to discover effective strategies for improving attention, focus, and concentration with ADHD. 

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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