Building off of our last blog post, here are some tips on how to focus, when your brain wants to do anything but.
ADHD brains often get overwhelmed by large, abstract tasks. The solution? Break them down. Instead of “write report,” try:
Open Google Docs
Write the title
Jot down 3 main points
Each mini-task gives you a quick win and keeps momentum going.
Set a timer for 25 minutes and focus on just one task. Then take a 5-minute break. This is called the Pomodoro Technique, and it helps bypass the “all-or-nothing” mindset. Even if you only get through one Pomodoro, that’s still progress.
Pro tip: Use a visual timer or an app like Forest to gamify it.
Out of sight, out of mind really works for ADHD:
Clear off your desk
Use noise-canceling headphones or ambient music
Keep distractions (like your phone) physically out of reach
Sometimes, a simple environment shift—like moving to a café or library—can make all the difference.
One of ADHD’s “superpowers” is hyperfocus—when you’re completely immersed in something you love. Use that to your advantage:
Pair boring tasks with something enjoyable (like music or a fun location)
Tackle high-focus work during your peak hours (track when you're naturally most productive)
ADHD isn't a motivation problem—it's a regulation problem. External supports can include:
Checklists or sticky notes
Apps like Todoist or Notion
Accountability buddies or body doubling (working alongside someone)
Remember: systems > struggle.
Some days, focus will be harder. That’s not laziness or failure—it’s ADHD. Try not to beat yourself up. Instead, ask:
“What’s one small step I can take right now?”
Progress with ADHD doesn’t look like a straight line—and that’s okay.
Focusing with ADHD isn’t about forcing your brain into a mold—it’s about learning how your brain works best. It takes experimentation, patience, and a lot of kindness toward yourself. But with the right tools and mindset, you can absolutely get things done and feel good doing it.
You’re not lazy. You’re wired differently. And that difference comes with its own kind of brilliance.