Why Focusing With ADHD Is So Hard

At the core of ADHD is trouble with executive function, meaning planning, prioritizing, focusing, and starting tasks. Basically, it’s the system that lets you go from “I need to do this” to “I’m doing this now” to “I finished.” 

With ADHD, the system gets overloaded more easily. Moving from one task to another feels monumental, time gets lost, and tasks that are simply boring to some feel completely intolerable with ADHD. 

It might look like “laziness” on the outside, but in reality, it’s just how the system works (which is why it’s called a neurodevelopmental disorder, it’s not something you can control, it just is). 

Fortunately, there are plenty of strategies and tools (and always new ones coming out) to make working around those challenges easier. 

15 Tips to Improve Focus With ADHD (No Medication Required)

No matter your stance on medication, learning more ways to manage ADHD symptoms can help. Not everything on this list will work for you all the time, your systems will likely keep changing (novelty helps, after all). 

Experiment with this list and see what might be new for you to try. Even if it’s just one small tweak, it might make a difference. 

Ready? 

1. Stop Trying What Doesn’t Work

If you know that just sitting down and forcing yourself to stare at your screen in dead silence doesn’t work, it’s time to try other tactics. Don’t force yourself to do what doesn’t work (and beat yourself up for wondering why it works for someone else but not you). 

So if you keep trying to work from home alone because it’s comfortable, but nothing gets done unless there’s an intense deadline, it might be too comfy. Maybe you need to go to a cafe (as a famous scriptwriter once said, “I can only work if people are watching me.”) 

It’s time to experiment and think outside the box. Borrow past successes and look at other areas of your life where you’re more consistent, what helps? For example, for some, 15 minutes of yoga first thing every day is easier than the gym twice a week. 

What structure already works for you, and how can you adapt that?

2. Start “Bad” and Don’t Finish

We usually set big (often overwhelming) chunks of work for ourselves. Like, “finish report” or “work all afternoon on X project”. But just starting is the biggest hurdle, and anything more than that can put us into freeze (which then leads to beating yourself up for not being able to do it). So what goals can you set that are purely about starting? 

Maybe that’s writing out one “bad” idea for a work proposal before even sitting at your desk (stay standing, type on your phone like a casual text message). Or writing out one “bad” paragraph of your report from your phone while walking home.

The keyword is “bad” since aiming for good can be just as overwhelming and pressure-filled as starting. You don’t have to start to finish, and starting gets a bit easier when you’re more okay with “good enough” instead of perfect or done. 

3. Use “Distraction” as a Signal

When you lose focus, treat it as feedback, not failure. Ask yourself, “What’s this moment telling me I need?” Your brain might have just had enough of that particular task and needs an intermediate dopamine-boosting task to brighten up. 

That could mean a 25-minute pomodoro timer with your 5-minute break being uplifting music and dancing, or checking email for an easy “win” (much like productive procrastination). 

If your brain is losing focus, what little “treats” can you give it to keep going? Can you lay breadcrumbs to reach your final destination? 

So if you’re usually itching to check Instagram while working on a boring task, can you take a short “connection break” instead, like texting a friend with a timed break? 

The goal isn’t to eliminate distractions but to understand them so you can tailor your tasks to keep your brain engaged. 

4. Ignore Big To-Do Lists

We know we should chunk our tasks down to small things, but just looking at a long list of tasks to break down can already be overwhelming. 

Instead of wrestling with the entire list, start with what’s most doable right now. Then, ask yourself, “What’s the absolute smallest piece of this that I could actually do?” That might be as small as “open the document,” “email Mark about the budget,” or “find the last version of the file.” 

The goal, though, is to do it guilt-free. Get used to the idea that your main goal is starting small, starting “bad”, and not finishing, it’s about creating momentum so you can start, not overwhelm. 

5. Experiment with “Focus Zones” 

Instead of trying to focus anywhere and feeling frustrated when it doesn’t click, get curious: “Where do I naturally focus better, even a little?”

Look for exceptions, like how you applied to more jobs from the cafe instead of your couch last week. Maybe the couch worked great for reading or sending emails, but not the hard stuff. The long emails? Those had to be done standing at the kitchen counter, when you felt more “on.” 

Think of it as running tiny experiments rather than trying to build the perfect workspace. Because chances are, your workspace might need novelty. Whether that’s switching up cafes, moving to libraries, or even another room in the house, let yourself feel free to constantly experiment with what works in that particular moment (for that particular task), guilt-free. 

6. Use Anchor Tasks (with Time-Blocking Tools)

Rather than trying to structure your entire day (which can feel overwhelming fast), look for one or two “anchor tasks”; habits that help you ease into momentum. That might be: 

• Reviewing your calendar first thing
• Writing for 15 minutes before checking email
• Doing a 10-minute tidy before or after sitting down
• Closing all your tabs as soon as you open (or close) your laptop
• Starting work while standing (since you might feel too much pressure as soon as you sit)

You can create an anchor habit for the morning and after lunch, and try it with time-blocking tools to get you started. Some ADHD apps that might help:

• Notion
• TickTick
• Trello
• Forest App

7. Try “Body Doubling”

There’s a lot to be said for how we feel around others. Someone else’s nervous system can completely impact our own (even online/by video). Take advantage of the power of feeling “motivated” to work by watching others work, and try body doubling. You can do it in person with a friend or online with body doubling groups (with or without video).  

There are plenty of apps and people on YouTube offering free “work with me” live streams where you can join in. You could try a new group daily if you wanted to, until you found your fit, some even offer accountability where you share what you want to get done in that time and share what you finished at the end. 

8. Work With Background Noise or Music

The ADHD brain often thrives on two things at once: something big in the foreground and another less distracting thing in the background. In the foreground might be writing a report, and the background, rhythmic music that keeps you focused. 

Because our brains love to “solve” problems, avoid lyrics and music that’s unpredictable. We get a little dopamine hit from hearing what we knew was coming, making certain types of music very satisfying. 

You can find plenty of “no-lyric” playlists on Spotify, with most people choosing some background lo-fi, drum and bass, or techno, anything rhythmic enough to not be overly distracting. 

9. Reward Yourself for Finishing Tasks

We know we need more dopamine when it comes to doing boring tasks, but rarely do we remember to actually offer it to ourselves. 

You need some sort of immediate reward/reinforcement for doing what you set out to do. So right after completing some small win (like just doing 5 minutes of work), experiment with what feels good:

• Send a voice note to a friend about your accomplishment
• Put on a song that always makes you smile 
• Make a cup of your favorite tea or coffee
• Step outside for fresh air
• Watch a funny cat video (which might lead to many more videos…maybe put an alarm on)

10. Create an “If-Then” Map.

Our brains thrive on what’s simple and concrete, especially during moments when focus slips. An “If-Then” map gives you a ready-made next step so you’re not stuck problem-solving in the moment.

If X happens → Then I do Y

• If I start doom-scrolling → Then I set a 2-minute timer before hiding the phone.
• If I feel mentally stuck → Then I do 1 micro-task (e.g., “write one sentence”).
• If I’m overwhelmed → Then I take a 3-minute movement break or make tea.
• If I drift → Then I reset with a 5-minute Pomodoro.
• If I avoid starting → Then I ask, “What’s the absolute smallest next step?” and put on a 2-minute timer to do just that one thing and nothing else (e.g., “open the document and write one “bad” sentence). 
• If I finish a task → Then I give myself a reward (plan the reward ahead of time).

11. Practice “Productive Procrastination”

Sometimes, you just can’t get into the task you planned, and pushing harder only leads to the spiral of shame and stuckness (and maybe diving into other distractions, like eating or scrolling). 

Instead of fighting it, try a smaller task that can start the momentum. For example:

• Answer an easy email
• Organize your desktop
• Tidy your desk 
• Do some jumping jacks (physical momentum)

The key here is to allow productive procrastination, guilt-free (remember: it’s guilt that can often prevent us from getting into a productive mode). 

12. Fuel Your Brain with Food and Timing

ADHD brains can be especially sensitive to blood-sugar swings, which can make focus feel impossible. We know sugar intake can lead to anxiety, but a lack of nutrition isn’t always better. Instead:

• Start your day with protein for balanced hormones (eggs, protein powders, Greek yogurt, etc.). 
• If you’re going to eat carbs, add in some protein and fat so you don’t get a sugar crash. 
• Keep healthy snacks around the house (raw nuts, yogurt, protein bars, dark chocolate, hummus and veggies, etc.). 
• Keep a giant glass of water on your desk. 

Eating a balanced meal about an hour before working can help, but it also depends on you. Can you start experimenting with what works? Maybe you work best first thing in the morning for an hour before breakfast, and then again two hours later after eating. Maybe a light snack like nuts and a banana keeps you working longer when you start losing focus. A light, easy-to-digest lunch can also be best to concentrate with energy, like grilled fish and veg. 

In general, keeping your diet high in vegetable protein, omega-3 fatty acids (walnuts, ground flax seeds, supplements, etc.), and low in processed food will improve your overall cognition and ability to regulate your emotions. 

For some, a specific, few-foods diet low in sugar, processed foods, dairy, gluten, eggs, and soy could lead to a 60% improvement in ADHD symptoms. The elimination of additives alone or a certain food group (dairy, gluten, etc.) can make a difference purely because there may be an underlying intolerance. Specific foods can be triggering, and you can take an extensive food intolerance test to find out more. 

13. Move Before Working (Briefly)

When focus feels impossible, movement can serve as a simple state-shift, giving your brain the dopamine bump it needs to get started. Even 5–20 minutes of light activity (a walk, stretching, dancing to an upbeat song) can make tasks feel less heavy.

You don’t need a routine, but a go-to one for when you start losing focus can really help, it can serve as your “anchor” and momentum push to get started. For some, it’s a few standing jacks, shoulder and neck rolls, and arm circles. If done consistently before sitting down to work, the movement alone can “prep” your brain and signal “it’s time.” 

14. Strategize Sleep

We’ve been told time and time again how important sleep is for focus, but that doesn’t always mean we can get enough. Maybe, though, you can make just a few small tweaks to make your night more restful. Start noticing what helps you wake up feeling better, for example: 

• Stopping caffeine by lunch
• Reading instead of scrolling at night
• Putting blue-blocker glasses or apps on
• Taking a warm shower with dim lighting before bed

It might even be something simpler, like earplugs, eye masks, cooling blankets, and a lower bedroom temperature, or a new pillow (don’t underestimate the difference of a pillow made for your sleeping style). 

You don’t need a rigid routine; a few small strategies can do the trick (just like a 10-minute non-sleep deep rest guided meditation or a 20-minute nap during your workday, especially if you’re crashing and can’t focus). 

15. Use Coaching or Accountability

Research shows over and over again just how significantly impactful ADHD coaching, therapy, and overall accountability can be. Bringing another person into the process helps you keep momentum and learn new tools, not because you’re incapable, but because your brain responds better with external structure.

Accountability can also look small and flexible, like:

• Sending a friend a voice note about what you’re starting
• A weekly ADHDer coworking group (online or in-person)
• Co-working in person or on Zoom (body doubling)
• Sessions with an ADHD coach or therapist

If you’re not convinced of therapy or coaching because it feels too long-term or expensive, you’ve got options. Try a Problem-Solving or Solution-Focused Brief Therapist specialized in ADHD, they aim to set you up for more autonomy and work with you for just 5-10 sessions. 

What If Nothing’s Working?

You’ve probably tried a hundred things already. Maybe they’ve worked for a short time, or not at all. But if they did work, why? And why didn’t it last (did the novelty just wear off)? 

Look for the tiniest exceptions of where you found focus easier, a moment when you managed 5 minutes of focus, replied to one email, or set up your desk. What was different then?

• Time of day?
• Environment?
• Someone nearby?
• Your emotional state? 
• Your physical energy levels?
• Last time you ate or moved?

If you’re still feeling stuck, it just means the current strategies aren’t matching the moment. Maybe different kinds of support that are more tailored to you and your lifestyle are what’s best for now. That might look like getting a formal ADHD evaluation, ADHD support groups, and therapy or coaching. 

How ADHD Advisor Can Help You Take the Next Step

Thankfully, getting support for ADHD is becoming much easier. ADHD Advisor works to support that by offering online ADHD evaluations, 1:1 talk therapy, and potentially, prescription medications. We don’t just give generic advice; you get clear, personalized recommendations from our licensed staff. 

Give it a try for yourself with our free ADHD test, which will let you know if seeing a professional is best. You can often get same-day appointments for a full video evaluation, where you get answers with a potential ADHD diagnosis the same day. 

FAQs About ADHD and Focus

Can adults with ADHD focus without medication?

Yes. There are a multitude of strategies available to help. For example, focus apps, body doubling, nutrition and sleep strategies, environmental and behavioral changes, along with professional ADHD coaching, therapy, and accountability. Learning new tools and strategies can change your ability to focus.  

What foods help with ADHD focus?

Protein-rich meals, healthy fats with omega-3s (salmon, walnuts, chia seeds, etc.), unprocessed foods that don’t spike blood sugar, and staying hydrated. 

Is body doubling really effective?

Yes, but it also depends on the person. For many, having someone physically nearby who’s working can help (even if you go to a cafe, coworking, or library alone). Online can also work, including with video on so you feel like you’re held more accountable. 

What’s the difference between ADHD coaching and therapy?

ADHD coaching focuses primarily on practical tools. That includes routines, planning, decision-making systems, and accountability for daily life. Therapy can do the same, but also includes overall emotional well-being and mental health. For example, managing anxiety, shame, past traumas, self-esteem, and general emotional regulation and coping skills. 

Therapy methods that are more likely to offer practical tools for symptom management and emotional regulation include Problem-Solving Brief Therapy (PSBT), Solution-Focused Brief Therapy (SFBT), or Cognitive Behavioral Therapy (CBT).