How to Focus With ADHD

Too much of anything is good for nothing

Aug 08, 2025

Welcome to issue #014 of Gritletter. Each week, we share sharp insights to help you reclaim your time, cut through the noise, and build a life that actually scales. Join 1k+ readers turning discipline into freedom — one decision at a time.

Your brain is like a browser with about fifty tabs open.

Some are playing music, some are stuck on cat videos, and at least a couple are screaming pop-up ads at you about stuff you don’t even remember wanting.

This might sound like a typical Tuesday to someone with ADHD.

Why does focusing seem like a Herculean task?

Well, it’s not because people with ADHD aren’t smart or aren’t trying hard enough — it’s because their brains are hooked on a cocktail of stimulation.

They’re dealing with a neurological setup that juggles multiple inputs at once, turning the volume up on everything.

“Focusing with ADHD isn’t about quieting the mind; it’s about directing the orchestra of chaos into a symphony.”

If you’re nodding along to this, you’re not just dealing with a quirky brain; you’re managing a mind that’s tuned to a different frequency.

This isn’t a disadvantage; it’s a different kind of advantage if you know how to play it right.

Stick around, and I’ll show you some strategies that aren’t just about wrestling your attention span into submission but are about working with the grain of your brain, not against it.

Limit distractions (except the positive ones)

Okay, let’s tackle the big elephant in the room — distractions.

They’re like those annoying party crashers that you can’t seem to kick out. But here’s a twist: not all distractions need to see the exit.

Some can actually jazz up your productivity, especially if your brain operates in ADHD mode.

Positive distractions? Yes, they exist:

Music: A study shows that low-fi beats can improve concentration in people with ADHD. So, throwing on some chill tunes while working might just help dial in your focus.
Fidget toys: Ever wonder why fidget spinners became a craze? They help some people focus by keeping part of their brain busy with a repetitive task, freeing up the rest to zone in on the job at hand.
Nature views: Glancing at something green now and then can refresh your brain. A quick look outside or even a potted plant on your desk might do the trick.

Here’s a practice to try: Next time you sit down to work, line up a playlist of instrumental music.

Keep a small plant or a photo of a natural landscape nearby, and yes, let that fidget spinner be at arm’s reach.

Toggle between these when you feel your mind wandering too far off track.

What you’re doing here isn’t cluttering your space with distractions but strategically placing little mind-helpers around you.

Think of it as controlled chaos. You allow a little bit of mess in so the rest of your space can stay clean and orderly.

Use a “Daily Focus List”

Think of a daily focus list as your ADHD-friendly to-do list.

It’s not about packing it with a mountain of tasks that look daunting. Instead, it’s about picking three to five key tasks that really need your attention for the day.

Here’s how to streamline your focus without overwhelming your brain:

Choose wisely: Select tasks that are high-priority. What really moves the needle today? Stick to those.
Break it down: If a task feels too big, chop it into smaller, manageable chunks. This way, you’re not staring down a beast but knocking out one little monster at a time.
Check off as you go: There’s nothing quite like the satisfaction of crossing out a task. It gives a hit of dopamine, that feel-good brain chemical, which is especially rewarding for an ADHD brain.

This method is straightforward but powerful. By limiting your focus to a manageable number of tasks, you prevent decision fatigue and keep your mental energy high.

Give it a try, and watch your daily productivity begin to align more closely with your goals.

Identify your “overwhelm” moment

Ever notice that when stress kicks in, your body reacts?

For folks with ADHD, stress often translates into physical movement — fidgeting, pacing, or even tapping your foot.

Instead of fighting it, let’s use it to your advantage.

The idea here is to identify your “overwhelm” movement — the thing you do when your brain feels overloaded — and then make it part of your focus strategy.

If you understand what your body wants to do when you’re stressed, you can harness that energy to help you refocus.

Here are some common examples of overwhelming movements:

Pacing: If you find yourself walking back and forth when stressed, consider integrating walking into your work routine. Try taking short pacing breaks to think through problems.
Fidgeting: If you’re a pen-clicker or a finger-drummer, use a fidget toy to keep your hands busy while your brain works on other tasks.
Stretching: If you tend to stretch or shake out your hands when anxious, turn that into a positive habit. Do quick stretches between tasks to clear your mind.

The key is to lean into these natural responses rather than force yourself into rigid stillness.

By embracing your “overwhelm” movement, you can release stress and maintain focus in a way that aligns with how your body naturally reacts.

It’s not about fighting your ADHD tendencies; it’s about channeling them productively.

Schedule some 15-minute movement breaks

Movement breaks are your secret weapon for keeping focus high.

When you’re working on something, and you feel your brain start to drift, that’s the cue to get up and move. A 15-minute movement break isn’t just a timeout; it’s a reboot for your mind.

Here’s how to make these breaks count:

Go outside: A quick walk around the block or even a trip to the mailbox can do wonders. Fresh air and a change of scenery can reset your brain.
Do light exercise: Simple stretches or a few push-ups can get your blood flowing. It doesn’t have to be intense, just enough to get your body moving.
Dance it out: If you’re feeling it, put on your favorite song and dance. This can be a fun way to break up your day and release some energy.

Studies show that even short bursts of exercise can increase focus and improve mood.

By scheduling these 15-minute movement breaks, you’re not just getting some physical activity; you’re allowing your brain to rest and recharge.

The key is to keep them consistent and enjoyable, so you look forward to them rather than see them as a chore.

**F*ck perfection**

Chasing perfection with ADHD is like trying to catch smoke with your bare hands — it’s frustrating and, frankly, a bit pointless.

When it comes to getting things done, perfection is not the goal; progress is.

“Strive for continuous improvement, instead of perfection.” — Kim Collins.

This quote reminds us that it’s not about nailing it every time; it’s about getting better, step by step.

For those of us managing ADHD, this approach isn’t just practical, it’s essential.

I’ve learned to celebrate the rough drafts and the messy first attempts. They’re not failures; they’re evidence of progress.

Each time you choose progress over perfection, you’re building resilience and flexibility — qualities that matter more than getting everything pixel-perfect.

So next time you’re stuck on a task, worrying it isn’t just right, ask yourself:

Is it functional?
Does it serve its purpose?

If the answer is yes, then it’s good enough to move forward.

This mindset can lift the weight of unreal expectations and allow you to navigate your day with a lighter, more productive attitude.

Embracing imperfection not only speeds up your workflow but also makes the process a whole lot more enjoyable.

Mastering focus with…

…ADHD is not about perfection — it’s about embracing the unique rhythms of your mind.

By adopting practical strategies like managing distractions and taking mindful breaks, you set yourself up for success each day.

“Fall in love with the process, and the results will come.”

Let this be your guiding principle.

All the best.

What’s your take on today’s topic? Do you agree, disagree, or is there something I missed?

Gritletter