Let’s face it—staying focused in a world full of distractions is tough enough, but for those living with ADHD, the struggle is on a whole different level. ADHD changes how the brain handles attention, making it harder to tune out distractions, and starting and finishing tasks. But with the right strategies and a bit of patience, it’s possible to enhance concentration and make daily life feel more manageable.
Here are some practical tips to help improve focus:
- Set a Routine
Structure is your friend! Having a daily routine can create a sense of stability and reduce the time spent wondering what to do next. Break your day into smaller, manageable chunks and stick to your schedule as best as you can. Over time, this can make it easier to stay on top of tasks. - Give yourself Rewards:
People with ADHD need immediate rewards and reinforcement to stay motivated. Dopamine plays a key role in motivation so give yourself rewards at the end of a task, e.g. “If I work for 25 minutes, I get a reward”, for example, a cup of tea, a snack, listening to a favourite song, playing a game for 5 minutes, doing a puzzle, reading etc. - Practice Self-Compassion
ADHD or not, everyone has off days. Treat yourself with kindness and celebrate your accomplishments, no matter how small. Did you tick something off your to-do list? Ticking off something from your to-do list rather than rubbing it out can give you a small dopamine hit and also gives a visual reminder of what you have achieved. Amazing! Be your own cheerleader and acknowledge your wins. - Reduce Distractions
Take a closer look at what’s pulling your attention away. Social media? Too much noise? Find ways to reduce these distractions. Sometimes even a small adjustment—like working in a quieter room or using noise-cancelling headphones—can make a big difference. - Take Brain Breaks
Focusing for long periods can be exhausting. Give yourself permission to take short breaks to recharge. Go for a quick walk, stretch, or even do a breathing exercise. It’s not about procrastination; it’s about giving your brain the chance to reset.
Remember: Patience is key. These changes won’t happen overnight, but small, consistent efforts add up. With time, these tips can help you feel more in control of your focus and improve your overall quality of life.
For additional resources, check out the support available through Provide Wellbeing’s Autism and ADHD Services. We’re there to help individuals and families with tailored advice and guidance.
