8 tips to stay focused with ADHD

Staying focused with ADHD may sometimes be a challenge, but it isn’t impossible. Here are some things you can try.

1. Plan your day

It sounds cliche; we know. Can a planner really fix all your ADHD issues? Of course not. But it offers a great way to notice your priorities and introduce structure into your day. Most people will be content with writing their daily tasks down.

People with ADHD might benefit from planning things in more detail. Prioritize tasks and, if possible, plan everything hour by hour. You can also use a color or sticker system. For instance, important tasks could be red, while fun, easy tasks could be light blue.

In the end, don’t forget this is more than a list of tasks. It is a list of intentions, broken down into smaller steps and organized by importance. You can create this any way you want. Some prefer the good old pen and paper. Others may prefer to use an app, like Tiimo, to plan their day.

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2. Take one step at a time

Some tasks are small and easy right from the start. Others feel like crossing Mount Everest. Don’t do everything at once. If that feels too big, break the task into small pieces until you’re comfortable and know you can complete everything without too much stress.

Here’s a quick example. Instead of looking at a task that says “Build a new website for my blog”, break it down into tasks like “Design the homepage”, “Design the About Me page”, “Write copy for the homepage”, and so on. 

It will help you stay more focused, and you’ll also get the gratification of crossing out tasks off of your to-do list a lot faster.

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3. Make the office space comfortable for you

There’s no one-size-fits-all when it comes to offices for people with ADHD. Some need a quiet space, with minimal clutter. Otherwise, everything will become a distraction. This can be easy to obtain if you work from home or have your own office. If you work in a building with an open space plan, things will get complicated.

Start by taking care of what is in your control. Make sure your desk is free of clutter. If the surrounding noise is an issue and the company can’t offer an alternative, try noise-cancelling headphones.

For those on the opposite end of the spectrum—people who thrive in the chaos—the complications usually appear when working from home. You probably can’t invite many colleagues at home. But you can go to a cafe or a coworking space or play some upbeat music to help you focus.

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4. Use the Pomodoro technique

The Pomodoro technique involves dividing your work into small blocks, followed by a break. For instance, you can work for 25 minutes and then take a 5-minute break. Repeat this a few times, until you work for 2 hours, then take a longer break. 

You can experiment with the timing to suit your needs. While the 25/5 is the most common Pomodoro timer, you can try different intervals to find the best one for you. 

You can also use this technique to turn your work into a game. Challenge yourself to see how much you can achieve in one Pomodoro sprint. You’re more likely to stick to the task when you connect it to something fun. 

Having a timer is a great motivator for many people with ADHD. Plus, when you feel you’re getting restless, you can take a look at your timer and notice how much closer the break is which can help you push through those last 5 minutes.

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5. Mix things up

Pomodoro or not, daily planner or not, working on a single task for hours at a time can be draining and boring. The worst cocktail for anyone with ADHD trying to focus at work.

The solution? Mix things up. Dedicate 25 or 30 minutes to one task, take a break, and switch to another one.

Some call it “productive procrastination”. Instead of doing something completely useless because you got bored with one task, you’re focusing on another task. Your brain gets to have fun switching things up and you get to cross off more things from your to-do list.

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6. Turn off distractions

A list of tips on how to stay focused with ADHD must include a talk about distractions. They’re your worst enemy, even when you don’t have ADHD.  

If you work from home, make sure the TV is off. Netflix has its place, but not during your work hours. 

Technology can be a huge distraction, so if you can, keep your smartphone at bay. When that’s not possible, block off any websites that might tempt you into procrastinating. Do this on your computer, smartphone, tablet, and any other gadgets you need to work on.

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7. Work with someone you trust

Don’t underestimate the power of accountability. Working alongside someone you know and trust can boost your productivity. They’ll help you stay focused and give you a gentle nudge to get back on track when you need it.

Plus, just having someone to talk to when you struggle can be an incredible focus boost. If you can, take the accountability one step further into what is known as “body doubling”.

This doesn’t mean you’ll both do the same work. Rather, you’ll work side by side, keeping each other accountable and focused in the process.

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8. Consider working with an ADHD coach

ADHD can be complex to navigate. There are many do’s and don’ts, tips for productivity, and other ideas that can create more problems instead of helping.

A great solution to all these struggles is working with an ADHD coach. They’ll be able to guide you so that you can create a lifestyle that works for your needs. 

Whether you’re struggling with time management, organization, achieving goals, or something different altogether, a coach can assist you in finding strategies that will actually help you. Unlike a general life coach, an ADHD coach will understand your struggles and help you navigate them more easily.

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At Tiimo we’re launching Tiimo Learn which will include many amazing activities like learning, body doubling, a supportive community, and ADHD coaching. If you’ve been on the fence about working with a coach, this could be a good place to start and see whether it is something you like.

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Final thoughts

Staying focused when you have ADHD can be challenging. It doesn’t mean there’s anything wrong with you. Your brain works differently than others, and you may require adjustments to make things work. 

Sometimes, despite your best efforts, focusing may still feel hard. Remember to be gentle with yourself. Thoughts like “I’m not good enough”, or “I’m lazy”, won’t help you focus better. Quite the opposite—they’ll make it harder for you to do your job as now you’ll be adding self-doubt to the mix.

Accept where you are and embrace your struggles. Remember that people with ADHD have unique strengths. Creativity, resilience, and adaptability are great traits to rely on, even when staying focused seems like a challenge. Take it one task and one day at a time. Give yourself enough time to reach your goals and be patient with yourself on your journey there.

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