How to Focus with ADHD: 11 Actionable Ways

Ever feel like keeping your focus with ADHD is like sand slipping through your fingers? No matter how hard you try, it just keeps falling away. You’re not alone—it’s tough! Whether it’s juggling work, school, or just trying to finish one task without chasing every shiny idea, the struggle is real.

But here’s the thing: you can make it work. Let’s talk about how to focus with ADHD with 11 real, down-to-earth strategies to help you crush your day.

1. Get a Routine Going

Yes, even if you hate structure. ADHD brains love freedom, but a bit of structure can be a game-changer. A routine gives your day a rhythm and keeps you from getting derailed by distractions.

How to Start:

• Make a morning routine your anchor. Think coffee or tea, a quick stretch, and a plan for the day.
• Use planners or apps (yes, digital counts!) to map out your day.
• Keep it simple: no need for military precision—just a basic plan works.

The trick is consistency. ADHD brains thrive when they know what’s coming next. Hate mornings? Start your routine later. Prefer bursts of productivity? Build breaks into your day. Make it work for you.

2. Hack Your Time with Smart Techniques

Let’s be real—time management with ADHD isn’t easy. But tools like the Pomodoro Technique or time blocking are ADHD-friendly because they’re all about baby steps. These methods break overwhelming tasks into smaller, manageable chunks while giving your brain the regular breaks it needs.

How to Do It:

• Pomodoro Technique: Set a timer for 25 minutes of focused work, then take a 5-minute break. Repeat this cycle a few times, and after every four Pomodoros, take a longer break.
• Time Blocking: Break your day into chunks and assign specific tasks to each block, like emails in the morning and creative work in the afternoon.

Did you know AppBlock now includes a Pomodoro feature for iOS? It lets you focus on tasks while staying in control of your breaks. You can set timers for work and break intervals, making it easier to stay on track and avoid burnout. (Don’t worry, Android users—it’s coming soon!)

Learn more about this exciting feature and how to use it here. 🍅

These techniques are great because they give your ADHD brain structure and rhythm. Plus, regular breaks keep your mind fresh and prevent it from checking out mid-task.

3. Block Out Digital Distractions with AppBlock

We all know how easy it is to get sucked into the vortex of Instagram, TikTok, or endless email checks. That’s where AppBlock comes in. It’s your personal focus coach that makes sure you stick to what matters most.

Why AppBlock Rocks:

• Custom Schedules: Set blocks during your work hours, study sessions, or me time.
• Strict Mode: Can’t resist? Strict Mode locks you out of apps completely—no sneaky shortcuts!
• Location-Based Blocking: Trigger focus blocks when you’re at work or in your study zone.

It’s like having a digital bodyguard for your attention. Want to know how to set it up specifically for ADHD? Check out this guide for all the details.

4. Create a Distraction-Free Zone

Your environment matters—a lot. ADHD brains can’t help but notice everything, so a clean, organized space can make a huge difference.

Quick Fixes for Your Space:

• Noise Control: Invest in noise-canceling headphones or play focus-friendly playlists like lo-fi beats.
• Declutter: Keep only the essentials in your workspace. Everything else? Out of sight, out of mind.
• Add a Little Zen: A plant, calming colors, or even a favorite photo can make your space feel less overwhelming.

Remember, your space doesn’t need to be Pinterest-perfect. Just make it feel calm and functional.

5. Break Big Tasks into Bite-Sized Chunks

Ever look at a massive task and think, nope, not today? Breaking it down into smaller steps can make even the most daunting project feel doable.

Example:

• Instead of “Write a report,” start with “Outline key points” or “Draft the intro.”
• Celebrate each step. Seriously, give yourself a fist bump or a snack—it works. 🙌

Small wins build momentum and keep you moving forward, one step at a time.

6. Fuel Your Brain with Proper Nutrition

What you eat can seriously impact how well you focus. Your brain needs the right fuel to stay sharp and avoid those dreaded afternoon crashes.

What to Eat:

• Protein-Packed Meals: Think eggs, yogurt, nuts, or lean meats. Protein helps with brain function and focus.
• Slow-Burn Carbs: Whole grains, fruits, and veggies keep your energy steady.
• Hydration Station: Dehydration = brain fog. Keep a water bottle handy and sip throughout the day.

And hey, no one’s saying you can’t have your favorite treats—just balance them out with some focus-friendly foods.

7. Use Visual and Audio Cues to Stay on Track

When you’re juggling 10 things at once, reminders can save the day. Visual and audio cues help ADHD brains stay focused and on task.

Ideas to Try:

• Sticky notes on your monitor, fridge, or anywhere you’ll see them.
• Calendar alerts or timers for key tasks.
• Alarms to signal transitions, like starting work or taking a break.

Make them fun! Use colorful notes or quirky sounds that grab your attention.

8. Move Your Body to Reset Your Mind

Feeling restless or stuck? Get moving! Physical activity is like a magic reset button for ADHD brains.

Quick Movement Breaks:

• A 10-minute walk outside to clear your head.
• Desk stretches to release tension.
• Dance to your favorite song and shake off the brain fog.

Even short bursts of activity can boost your mood and help you refocus.

9. Practice Mindfulness

Even if it feels impossible, it’s all about about hitting pause and reconnecting with the moment. And for ADHD brains, it can be a powerful tool.

Easy Ways to Start:

• Close your eyes and take 3 deep breaths, focusing on the air going in and out.
• Try apps like Headspace, Calm, or Insight Timer for guided mindfulness exercises.
• Pair mindfulness with something you already do, like stretching or sipping coffee.

It’s not about perfection—it’s about giving your brain a moment to breathe.

10. Get Serious About Sleep

Sleep is the secret weapon for focus, but ADHD can make it tricky. Late-night scrolling, anyone? Prioritizing good sleep habits can make all the difference.

Sleep Hacks:

• Set a Bedtime: Go to bed and wake up at the same time every day.
• Screen-Free Zone: No phones or laptops 30 minutes before bed. And remember, AppBlock can help!
• Wind Down: Read, stretch, or listen to calming music to help your brain shift gears.

When you’re well-rested, focusing the next day feels a whole lot easier.

11. Don’t Be Afraid to Ask for Help

Sometimes, you need backup—and that’s okay. A therapist, ADHD coach, or even just a friend who “gets it” can make a world of difference.

How They Can Help:

• Give you tailored strategies that fit your life.
• Provide accountability so you stick to your goals.
• Offer support when things feel overwhelming.

You’ve Got This!

Learning how to focus with ADHD is a process, but every small step helps. Try one (or a few) of these strategies, find what works for you, and keep going. Progress beats perfection every time.

And if distractions are your biggest hurdle, give AppBlock a shot—it could be your new secret weapon. You’ve got this!