3 Ways To Focus Better For Those With ADHD: A Therapist’s Guide

If you are an adult with symptoms of ADHD, you may be having a hard time trying to focus your attention on one task at a time, manage your time or plan around deadlines. Sounds familiar? You’re not the only one. 

Most adults with undiagnosed ADHD cope with similar challenges with focus and concentration. And we’re here to remind you that it’s not your fault. Contrary to what you may feel from time to time, it is actually possible to improve your focus. Here's how.

3 strategies to train your mind to focus better:

Reduce external distractions

Reflect on what actually distracts you when trying to focus. Is it the sound of the clock ticking, your phone’s notifications, or the sound of your uncle chatting in the background? Identifying your major sources of distraction is the first step to finding solutions for them. 

For example, it might help to remove the batteries from your clock, or plug in earphones when in a noisy environment. 

Remember: It’s okay to need a non-conventional working environment to be able to focus. We all have unique needs, which are equally valid & important for others to respect. 

Also read: Is There Any Real Benefit to Cognitive Behavioural Therapy for ADHD?

Give your mind time to wander

If you have ever taken a fitness training class, you would know how important it is to finish with cool-down exercises, that is, taking breaks in between. So, when you’re trying to focus, it is essential to take breaks at regular intervals. During this time, don’t have any expectations from your mind. Let your thoughts run free. Allowing yourself to get distracted is important too.

If you tend to lose track of time, which is a common symptom of ADHD, it may be helpful to time these breaks or set alarms for yourself (like recess-time in school). These strategies will help you work with your symptoms instead of working against them.

Also read: How Do Psychiatrists Treat ADHD Patients?

Reward yourself for little wins

We all need encouragement from time to time. With ADHD, a few words of encouragement or validation go a long way. Rewards are proven to motivate the ADHD brain to a significant degree. According to several studies in Positive Psychology, expressing or receiving gratitude or appreciation increases the levels of brain chemicals like Dopamine and Serotonin - chemicals that directly affect mood, focus & motivation. 

It may help to document your efforts & celebrate your achievements with things that motivate you. This could look like buying yourself something special or even simply leaving a sticky-note for yourself on your desk! 

Also read: How Therapy Can Help Adults With ADHD

ADHD symptoms make it extremely hard to control your attention. So if you are working on skill-building as an adult, pat yourself on your back - you’re doing great!

Learning how to focus may seem like an uphill climb for people coping with ADHD, but it is possible, and we are here for you every step of the way.

If you think you may have ADHD, here’s a suggestion from our in-house expert in therapy for ADHD:

Think of every day as an experiment in controlling your attention. Note down your discoveries, learnings and achievements along the way - this will help you stay motivated on this journey and prevent boredom. If you are finding it difficult to manage distractibility or any other symptom of ADHD, taking therapy sessions can help you build skills for the long term and stay accountable towards your healing journey.