How To Focus With ADHD (14 Best Tips You Should Know)

Consider you’re trying to study for an exam, but your mind keeps drifting to all the other things you could be doing instead. Within minutes, you’re off on a tangent, scrolling social media. An hour later, you realize you haven’t opened the book and are stressed about your upcoming test. If this scenario sounds all too familiar, don’t worry. 

Many people with ADHD struggle with focusing, especially on tasks that seem tedious or overly challenging. Fortunately, there are ADHD productivity tools that can help. In this guide, we’ll explore some strategies that can help you learn how to focus with ADHD.

Forget’s app can promote ADHD focus. The app works like a game to motivate users to complete tasks and stay on track. 

Table of Content

• Challenges of Focusing with ADHD

• 14 Best Tips for Improving Focus with ADHD

• Using Apps to Aid Focus

• Tips for Using Focus Apps

• How Forget Can Help

• Reach Peak Productivity Every Day with Our ADHD Productivity Tool — Get Started for Free Today

Challenges of Focusing with ADHD

Time Blindness

Imagine wearing a watch that runs on its own time. People with ADHD often struggle with time perception, which can lead to chronic lateness and missed deadlines. For instance, someone with ADHD might think they have an hour to finish something, but suddenly, it's dinnertime, and they haven't even started. This can lead to a sense of constant urgency and overwhelming anxiety. 

Task Switching

People with ADHD often struggle with focusing on one task at a time. Instead, they try to watch a TV show, read a book, and play a video game simultaneously. They constantly jump from one thing to another, and it’s hard to stay focused on any one thing. This can make it challenging to complete tasks and lead to feelings of frustration and inefficiency. 

Procrastination

For people with ADHD, putting off tasks can feel as bad as going to the dentist. They know they should do it, but it’s easy to keep putting it off. This can lead to stress, anxiety, and missed opportunities. 

Hyperactivity

Individuals with ADHD often have a constant case of the jitters. They can’t sit still, and they’re always looking for the next thing to do. This can be distracting and can make it difficult to focus on tasks. 

Emotional Dysregulation

Emotions can feel like a roller coaster ride for individuals with ADHD. One minute, they feel happy and excited; the next, they feel sad and overwhelmed. This can make it hard to concentrate on anything, lead to impulsive behavior, and make it difficult to complete tasks. These challenges can make it difficult for individuals with ADHD to focus and be productive.

For example, someone with ADHD might constantly get sidetracked by phone notifications, even when trying to focus on a task. Or they might start a task enthusiastically but then lose interest and motivation halfway through. Additionally, the constant struggle to focus can take a toll on an individual's mental health. 

It can lead to feelings of frustration, inadequacy, and even depression. This can make it even harder to focus, creating a vicious cycle. Despite these challenges, it's important to remember that individuals with ADHD can still lead fulfilling lives. With the right strategies and support, overcoming these obstacles and achieving success is possible.

The Downsides of Poor Focus

Consider trying to drive a car with a foggy windshield. You can see the road ahead, but it's blurry and hard to make out. That's kind of what it's like for someone with ADHD to try to focus. Here are some of the downsides of poor focus: 

Reduced Productivity

It's like trying to run a race with weights tied to your ankles when you can't focus. You're working hard, but you're not getting very far. This can lead to missed deadlines, feeling overwhelmed, and feeling inadequacy. For example, someone with ADHD might start and stop tasks multiple times and never quite finish any of them. This can lead to frustration and a feeling of being behind schedule. 

Relationship Strain

Poor focus can strain relationships. It can make it hard to be a good listener, follow through on commitments, and be present in the moment. For example, someone with ADHD might get distracted during conversations, interrupt others, or forget important details. This can lead to misunderstandings, resentment, and feelings of isolation. 

Increased Stress And Anxiety

The constant struggle to focus can be stressful and anxiety-inducing. It can make you feel overwhelmed, inadequate, and out of control. For example, someone with ADHD might find themselves worrying about all the things they need to do but feeling unable to focus on any of them. This can lead to feelings of hopelessness and despair. These downsides can significantly impact an individual's quality of life. For example, someone with ADHD might find themselves struggling to keep up with their studies or work, which can lead to feelings of failure and self-doubt. 

Or they might have difficulty maintaining friendships and relationships, which can lead to feelings of loneliness and isolation. Additionally, the constant stress and anxiety associated with poor focus can take a toll on an individual's mental health. It can lead to depression, anxiety disorders, and other mental health problems. It's essential to remember that these downsides are not inevitable. With the right strategies and support, individuals with ADHD can learn to manage their symptoms and improve their focus. 

This can lead to a more fulfilling and satisfying life. For example, individuals with ADHD can learn to create a structured environment, break down tasks into smaller steps, and use time management techniques. They can also seek support from friends, family, or a therapist. By addressing the challenges associated with ADHD, individuals can improve their focus and reduce the negative impact on their lives.

Related Reading

• Time Management for ADHD
• How To Be Productive With ADHD
• ADHD Task Management

14 Best Tips for Improving Focus with ADHD

1. Create a Structured Environment

A clean and organized workspace helps you stay focused by reducing distractions. To do this, remove unnecessary items, such as old papers and electronic devices, that aren’t essential to your work. Create a designated area for work or study, and consider adding elements to your workspace that promote calm and relaxation, such as plants, essential oils, or soft lighting. 

2. Break Tasks into Smaller Steps

Breaking down large tasks into smaller, manageable steps can make them less overwhelming and more achievable. For example, instead of writing a 10-page paper, you could focus on writing one paragraph at a time. You can also use a to-do list or a task management app to help you break down tasks and track progress.

3. Set Realistic Goals 

Setting realistic goals can help you avoid feeling overwhelmed and discouraged. Setting achievable goals that align with your strengths and abilities is important. Start with small, achievable goals and gradually increase the difficulty as you build confidence.

4. Use a Time Management System 

A calendar, planner, or time management app can help you stay organized and on track. These tools can help you visualize your schedule, prioritize tasks, and manage your time more effectively. Consider using the Pomodoro Technique, a time management method that involves working in focused intervals followed by short breaks.

5. Practice Mindfulness and Meditation 

Mindfulness and meditation can help you improve your focus and reduce stress. These practices involve paying attention to the present moment without judgment. They can help you become more aware of your thoughts and feelings and learn to manage them more effectively. Many mindfulness and meditation apps and online resources are available to help you get started.

6. Get Regular Exercise

Regular exercise can boost energy levels, improve mood, and enhance cognitive function. Physical activity can also help you reduce stress and anxiety, which can enhance your ability to focus. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

7. Prioritize Sleep 

Getting enough quality sleep is essential for optimal cognitive function. Lack of sleep can lead to fatigue, irritability, and difficulty concentrating. Establishing a regular sleep schedule and creating a relaxing bedtime routine is essential. Avoid screens for at least an hour before bed, and create a calming sleep environment.

8. Limit Distractions 

Minimizing distractions can help you stay focused. This can involve turning off notifications on electronic devices, finding a quiet workspace, or using noise-canceling headphones. Consider using website blockers or app timers to limit your time on distracting activities.

9. Seek Support from Others 

Talking to friends, family, or a therapist can provide emotional support and practical advice for managing ADHD. It can also help you feel less alone and more understood. Joining a support group can connect you with others who have ADHD and can offer a sense of community and understanding.

10. Consider Medication 

Medication can be a helpful tool for managing ADHD symptoms, including difficulty focusing. If you're struggling with ADHD, talk to your doctor about the potential benefits of medication. They can help you weigh the risks and benefits and determine if the medication is right.

11. Explore Alternative Treatments 

There are a variety of alternative treatments that may be beneficial for improving focus in individuals with ADHD. These include neurofeedback, cognitive-behavioral therapy, and nutritional supplements. It’s essential to consult with a qualified healthcare professional before trying any alternative treatments.

12. Join a Support Group 

Connecting with others with ADHD can provide a sense of community and understanding. Support groups can offer a safe space to share experiences, learn new coping strategies, and receive encouragement from others. Look for local support groups or online communities for individuals with ADHD.

13. Find a Hobby That You Enjoy 

Engaging in enjoyable activities can help you relax, reduce stress, and boost your mood. This can make it easier to focus on other tasks. Find a hobby that you’re passionate about and make time for it regularly.

14. Be Patient with Yourself 

Improving focus takes time and effort. It’s essential to be patient with yourself and celebrate your progress, no matter how small. Remember, every step you take towards improving your focus is a step in the right direction. Don’t get discouraged if you have setbacks along the way. Just keep trying, and you will eventually see improvement. 

Reach Peak Productivity Every Day with Our ADHD Productivity Tool

We created Forget to help people like us with ADHD get things done. Our tool fights time blindness by keeping you focused on one task at a time. No more juggling a million things and getting nowhere. We've already helped over 10,000 professionals boost their productivity, and we'd love for you to join them. 

Get started with our ADHD productivity tool for free today to reach peak productivity daily!

Using Apps to Aid Focus

Focus Apps and How They Help People with ADHD Stay on Task

Consider having a personal assistant who can help you stay organized, prioritize tasks, and block distractions. That's what a focus app can do for you. Here's a look at some of the best focus apps. 

Forest

This app uses a gamification approach to help you stay focused. You plant a virtual tree that grows as long as you stay on task. If you get distracted, the tree dies. This can be a fun and motivating way to stay focused.

Focus Keeper 

This app uses the Pomodoro Technique, a time management method that involves working in focused intervals followed by short breaks. You set a timer for a specific amount of time (usually 25 minutes), work on a task without distractions, and then take a short break. After four focused intervals, you take a more extended break.

Freedom

This app allows you to block websites and apps for a specified period. This can be helpful if you are distracted by social media or other online activities.

Serene

This app combines meditation, breathing exercises, and ambient sounds to help you relax and improve your focus. It offers a variety of guided meditations and relaxation techniques to suit your needs.

Rescue Time

This app tracks how you spend your time on your computer or smartphone. This can help you identify time-wasting activities and improve your productivity.

When choosing a focus app, consider the following features:

Task management

Does the app allow you to create and organize tasks, set deadlines, and track your progress? 

Time tracking

Does the app help you track your time on different tasks? 

Distraction Blocking

Does the app allow you to block websites, apps, or specific distracting activities? 

Pomodoro Technique

Does the app incorporate the Pomodoro Technique? 

Customization

Does the app will enable you to customize your settings and preferences? 

Integration

Does the app integrate with other productivity tools like calendars or to-do lists? 

User Interface

Is the app easy to use and navigate? 

Cost

Is the app free, or does it require a subscription? 

Community Features

Does the app offer features like forums or chat rooms where users can connect and share tips? 

Offline Functionality

Does the app work offline, or do you need an internet connection? 

Accessibility

Does the app have features to make it accessible to users with disabilities? Your best focus app will depend on your needs and preferences. Experiment with different apps to find one that works best for you.

Tips for Using Focus Apps

Here are some additional tips for using focus apps effectively:

Start Small

Try to do only a little at a time. Start using the app briefly each day and gradually increase the duration as you get more comfortable with it.

Be Consistent

It's essential to use the app consistently over time to see results. Don't give up if you don't see immediate results.

Experiment With Different Features

Most focus apps offer a variety of features. Experiment with various features to find what works best for you.

Don't Rely Solely On Apps

While focus apps can be helpful, they shouldn't be the only tool you use to improve your focus. Combine app use with other strategies, such as creating a structured environment, practicing mindfulness, and getting enough sleep.

Be Patient

Improving focus takes time and effort. Don't get discouraged if you don't see immediate results. Just keep trying, and you will eventually see improvement.

How Forget Can Help

Overcome Time Blindness with Forget

Individuals with ADHD often struggle with time management and keeping track of deadlines. If you have ADHD, you might find yourself hyper-focusing on a task until you run out of time to complete it and jumping from one activity to another without any regard for time. As a result, you may miss important deadlines, or your tasks need to be completed up to par. 

Forget can help with this by breaking tasks into smaller chunks, helping you focus on one piece at a time, and creating structure around your work. Using Forget, you can make a task, set a timer on a small chunk of that task to help you focus and get to work, and even schedule breaks to help your brain reset before tackling another chunk. This can help you manage your time better, meet deadlines, and reduce the stress of poor time management. 

Boost Your Productivity

If you have ADHD, you might feel as though productivity is out of your reach. You may struggle to start tasks, get easily distracted,  have difficulty finishing tasks, and feel overwhelmed. Forget can help you overcome these challenges so you can boost your productivity. The app reduces distractions and enables you to complete tasks by breaking them down into smaller steps and creating a structure for you to follow. This can help you overcome procrastination, manage overwhelm, and finish more quickly. 

Reduce Stress and Anxiety

The constant struggle to focus can be stressful and anxiety-inducing. Forget can help reduce stress and anxiety by providing a clear structure and reducing distractions. This can lead to a more relaxed and focused mindset, improving overall well-being. 

Improve Your Relationships

Poor focus can strain relationships with friends, family, and loved ones. Forget can help you strengthen your relationships and improve your communication skills by improving your focus. For example, you'll be less likely to get distracted during conversations or to forget essential details.

Related Reading

• ADHD And Working From Home
• ADHD Productivity Hacks
• ADHD Flow State
• ADHD Productivity Apps
• ADHD Time Management Tools

Reach Peak Productivity Every Day with Our ADHD Productivity Tool — Get Started for Free Today

Forget is an online productivity tool designed to help people with ADHD focus and get things done. It combats time blindness by keeping users focused on one task. 

It's more than juggling a million things and getting nowhere. We've already helped over 10,000 professionals boost their productivity, and we'd love for you to join them. Get started with our ADHD productivity tool for free today to reach peak productivity daily!

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