Around 5% of people worldwide have attention deficit hyperactivity disorder (ADHD). ADHD is a condition that hinders a person’s ability to sit still and pay attention by changing how their brain develops. It also affects many people but is not always easy to manage.

You may find yourself distracted by the slightest noise or movement. You may be easily frustrated and have trouble following through on tasks. As a result, people with ADHD may find it hard to focus.

According to research, dopamine, and norepinephrine, the brain chemicals linked to focus and attention, are far less present in those with ADHD. They are the mental “nudge” that prompts us to act in specific ways.

A lack of focus can impact your life at school, at work, at home, or social situations. However, there are ways to help people who have ADHD concentrate. This article will share tips on how to better focus with ADHD.

10 Top Tips to Help you Focus with ADHD

Learning what works best for you will help you focus better. But, of course, not every method will work well for your specific case. Finding the right ones for you might take some trial and error.

1. Complete a Distraction Inventory

complete a distraction inventory

Everybody has different sources of work distractions; if you’re working from home, it can be the dirty dishes in the sink or the stuffed laundry basket that grabs your attention. If you’re in an office, it can be the conversation in the cubicle next to you or everyone passing you on their way to the restroom. And I’m ready to guess that your phone or the internet routinely diverts your attention, regardless of where you work.

You must first understand distractions to know how to get best rid of them. Make a list of all distractions after spending a day observing what gets in the way of your goals. Your 20-channel brain’s TV guide is this inventory. Then, you can begin turning the channels off once you are familiar with their names.

2. Give Yourself Deadlines

give yourself deadlines

You might believe you have plenty of time to finish what you’re working on if you have a loose deadline or none at all.

If you become distracted, the original task can be put off because you “have all the time in the world” to complete it.

Deadlines give you a clear objective and might help with time management.

3. Break Tasks Down

Specific tasks need more effort than others. Therefore, breaking down a challenging task into smaller tasks could be helpful.

Smaller goals within a more critical goal can keep a project from seeming to be taking too long.

Smaller goals can also keep you feeling accomplished, which may keep you motivated.

4. Use Organization Tools

Whiteboards, notepads, and sticky notes are excellent organizational tools, but why stop there?

You can keep your focus throughout the day by using electronic alarms, reminders, scheduling, bullet journaling, and daily planner apps. Plus, an ADHD planner is also beneficial. These apps, gadgets, and digital planners can configure to alert you to impending obligations or repeatedly notify you to complete time-sensitive tasks.

5. Write Yourself Notes

Notes can be beneficial when it comes to reminding you of what you need to focus on. They may also serve as motivating factors.

You can use a note to prompt yourself to pay your water bill at the end of the day. It may also remind you how eagerly you await the completion of the backyard deck in the backyard.

Remembering the purpose of a project might help you stay motivated. For example, building a deck is challenging but having loved ones over for meals is priceless.

6. Put Yourself on Do Not Disturb

Nothing is more annoying than being interrupted while working in a flow. To let everyone around you know when you are available for interruptions and when you are not, try creating a system with them. For example, over-the-ear headphones, a notice on your door, or even a funny cap could indicate that you want to work uninterrupted. However, whatever it is, make sure everyone understands what it means.

7. Use Pomodoro Timer App

The Pomodoro method involves short work sessions and breaks, an important focus hack.

Having it in your toolbox is fantastic, but you know what makes it even better? Applications that reward you for successfully maintaining focus for a set amount of time, to be more precise.

See what’s available by searching “Pomodoro timer” or a time tracking app like Week plan that helps you stay focused on your tasks for a short period.

8. Keep Your Workplace Clean

Work distractions aren’t the only type of distraction. Distractions of one’s own can result from sitting in an untidy workplace.

In the middle of drafting an email, you could find yourself wishing to rearrange those files. Perhaps you’re struggling with a damaged stapler.

You can avoid getting distracted if you maintain your workspace neat and orderly because a cluttered workplace brings more anxiety and confusion.

9. Inform Others at Workplace

ADHD person on work informing co-worker about his mental health.

You might need a short break if you’re in a meeting at work and can’t seem to focus on what everyone is saying to you and each other any longer. You cannot manage your disorder in a bubble. Therefore communicating your needs to others is essential if you want to create a successful ADHD management strategy.

You might need to let your friends or coworkers know you have adult ADHD. Explain that getting some fresh air will help if you’re having trouble focusing for long periods. You can carry on the discussion when you get back. Spend time educating your colleagues about adult ADHD so they will recognize and respect your sincerity.

10. Find a Relaxation Technique

Inattention is not always related to tasks or projects when you have ADHD. For example, you might discover that you start skimming lengthy documents rather than reading them if you get involved in chats.

The solution may be incorporating relaxation training when you require a quick focus method.

You can focus and refocus your thoughts by using relaxation techniques that you can use immediately, such as deep breathing exercises or types of meditation.


Staying focused while struggling with ADHD is not an easy job, but there are specific ways you can include in your daily routine to help you sustain focus. Trial and error are frequently involved in improving your attention at work for those having ADHD.

Give yourself breaks, try to speak up with others at the workplace, make your working area clutter-free, and use planner apps, reminders, and tools that aids you in scheduling your daily routine. Unfortunately, there is no such treatment to cure ADHD; however, the strategies and tips mentioned above may reduce symptoms and helps in improving focus with ADHD.

More Posts