Top 10 Hacks: How To Focus With ADHD (2023)

Did you know that people with ADHD (Attention-deficit/hyperactivity disorder) are often the most creative and innovative individuals in a room? That’s right! Their minds are constantly buzzing with ideas.

However, harnessing this energy and maintaining focus can be a challenge. But don’t worry, we’ve got you covered!

In this blog post, we’ll share the top 10 hacks to help you focus with ADHD. These aren’t your run-of-the-mill tips, but rather, they’re tried and tested strategies that have proven effective for many.

So, buckle up and get ready for a journey into the fascinating world of ADHD. And remember, every mind is unique, so what works for one might not work for another. It’s all about finding what works for you. So, let’s dive in, shall we?

1. Embrace the Chaos

Life with ADHD can often feel like a whirlwind of thoughts, ideas, and emotions. It’s like trying to catch a butterfly in a windstorm. But here’s the thing – it’s okay to embrace the chaos. In fact, it’s more than okay, it’s necessary. The first step to focus with ADHD is accepting that your mind works differently, and that’s not a bad thing. It’s just different.

Understanding the ADHD Mind

The ADHD mind is a fascinating place. It’s like a supercharged engine, always revving, always ready to go. But without the right tools and strategies, it can be hard to channel that energy effectively.

Understanding how your mind works is the first step towards learning how to focus with ADHD. It’s about recognizing your strengths, acknowledging your weaknesses, and learning how to work with them, not against them. Remember, having ADHD doesn’t mean you can’t focus.

It just means you need to find the right strategies that work for you. And that’s what we’re here for. So, let’s dive in and explore these top hacks to help you focus with ADHD.

An Adhd Person Involved In Bullet Journaling Featuring How To Focus With Adhd

2. Bullet Journaling: Your New Best Friend

Bullet journaling is a game-changer for people looking to focus with ADHD. It’s a flexible, creative, and fun way to manage your tasks, events, and notes. Unlike traditional planners, bullet journals are not confined to a rigid structure. They adapt to your needs, making them a perfect tool for the ever-changing ADHD mind.

How to Start a Bullet Journal

Starting a bullet journal to help focus with ADHD is easier than you might think. All you need is a notebook and a pen. The first step is to create an index or table of contents. This will help you keep track of your entries.

Next, create a future log for long-term planning, followed by a monthly log for the current month’s events and tasks. Then, create a daily log for your day-to-day tasks, events, and notes. Remember, the key to bullet journaling is flexibility. Don’t be afraid to experiment with different layouts and structures. Find what works best for you.

You can use symbols to denote tasks, events, and notes. For example, a dot for tasks, a circle for events, and a dash for notes. Once a task is complete, you can turn the dot into an ‘X’. It’s that simple! And the best part? You can make your bullet journal as minimalist or as artistic as you want. So, grab a notebook, pick up a pen, and start your bullet journaling journey today. It might just be the focus hack you’ve been looking for!

3. The Magic of To-Do Lists

To-do lists are like magic wands for those trying to focus with ADHD. They help transform the chaos of thoughts into organized, manageable tasks. The act of writing down tasks can provide a sense of control and accomplishment, making to-do lists a powerful tool in your ADHD management toolkit.

Creating Effective To-Do Lists

Creating an effective to-do list is an art. It’s not just about jotting down tasks, but about organizing them in a way that makes sense to you. Here’s how you can create a to-do list that works for you:

  1. Keep it Simple: Don’t overwhelm yourself with too many tasks. Keep your list short and achievable.
  2. Prioritize: Not all tasks are created equal. Identify your most important tasks and tackle them first.
  3. Break it Down: Large tasks can seem daunting. Break them down into smaller, manageable tasks.
  4. Be Specific: Instead of writing “Work on a project”, write “Complete the first draft of the project report”. The more specific you are, the easier it will be to start.
  5. Review and Update: Your to-do list is a living document. Review and update it regularly to reflect your current priorities.

Remember, the goal of a to-do list is not to create a never-ending list of tasks but to help you focus and manage your time effectively. So, give it a try and experience the magic of to-do lists in helping you focus with ADHD.

ADHD is not a disability, it’s a different way of thinking. Embrace your uniqueness and let your creativity shine.

4. Designing a Distraction-Free Workspace

A distraction-free workspace is crucial for anyone trying to focus with ADHD. It’s like creating your own little sanctuary where you can escape from the chaos and distractions of the outside world. But how do you create such a space? Let’s find out.

Tips for a Productive Workspace

Creating a productive workspace is not just about having a tidy desk. It’s about creating an environment that supports your focus and productivity. Here are some tips to help you create a productive workspace:

  1. Keep it Clean: A cluttered workspace can lead to a cluttered mind. Keep your workspace tidy and organized.
  2. Reduce Noise: Use noise-cancelling headphones or white noise machines to block out distracting noises.
  3. Turn Off Unnecessary Notifications: Constant notifications can be a major distraction. Turn off unnecessary notifications on your phone and computer.
  4. Have a Dedicated Workspace: Having a dedicated workspace can help signal your brain that it’s time to work.
  5. Use Ergonomic Furniture: Comfort is key. Use ergonomic furniture to reduce strain and increase comfort.
  6. Use Natural Light: Natural light can boost mood and productivity. If possible, set up your workspace near a window.
  7. Personalize Your Space: Make your workspace a place you enjoy being in. Add personal touches like photos, plants, or inspirational quotes.

Remember, everyone is different. What works for one person might not work for another. The key is to experiment and find what works best for you. So, go ahead and create your perfect workspace to focus with ADHD.

An Adhd Person Practicing Mindfulness Featuring

5. The Power of Mindfulness

Mindfulness is a powerful tool for anyone, but it can be especially beneficial for those trying to focus with ADHD. It’s about being present at the moment, paying attention to your thoughts and feelings without judgment. It’s about learning to quiet the noise in your mind and focus on what’s important.

Incorporating Mindfulness into Your Daily Routine

Incorporating mindfulness into your daily routine can be a game-changer when it comes to focusing with ADHD. Here’s how you can do it:

  1. Start Small: Begin with just a few minutes of mindfulness each day. You can gradually increase this time as you get more comfortable with the practice.
  2. Focus on Your Breath: Pay attention to your breath. Notice how it feels as you inhale and exhale. This can help anchor your mind in the present moment.
  3. Practice Mindful Eating: Pay attention to the taste, texture, and smell of your food. This can turn a mundane activity into a mindful one.
  4. Take Mindful Breaks: Instead of reaching for your phone during a break, try a few minutes of mindfulness. This can help refresh your mind and improve focus.
  5. Use a Mindfulness App: There are many great mindfulness apps available that can guide you through mindfulness exercises.

Remember, mindfulness is not about emptying your mind or stopping your thoughts. It’s about noticing your thoughts without getting caught up in them. So, why not give it a try? It might just be the key to unlocking your ability to focus with ADHD.

6. Exercise: The Natural Focus Booster

Exercise is a natural focus booster, especially for those with ADHD. It helps increase the production of brain chemicals like dopamine and norepinephrine, which play key roles in attention and focus. But exercise doesn’t have to be a chore. In fact, it can be a lot of fun!

Fun Ways to Stay Active

Staying active is crucial when you’re trying to focus with ADHD, but it doesn’t mean you have to hit the gym every day. Here are some fun ways to stay active:

  1. Dance: Whether it’s Zumba, hip-hop, or ballet, dancing is a great way to get your body moving and have fun at the same time.
  2. Outdoor Activities: Hiking, biking, or even a simple walk in the park can do wonders for your focus and mood.
  3. Team Sports: Joining a local sports team can be a great way to stay active and socialize at the same time.
  4. Yoga: Not only does yoga help improve flexibility and strength, but it also promotes mindfulness, which can be beneficial for those with ADHD.
  5. Gardening: Gardening is a great way to stay active and connect with nature. Plus, you get the added bonus of fresh fruits and veggies!

Remember, the goal is to find an activity that you enjoy and look forward to. So, why not try something new today? Your brain will thank you!

Focus isn’t about being ‘fixed’, it’s about flexibility. With ADHD, your mind is a kaleidoscope of ideas. Harness it, don’t hinder it.

7. The Importance of a Balanced Diet

A balanced diet plays a crucial role in managing ADHD symptoms. It provides the necessary nutrients for brain health, improves mood, and boosts energy levels. But what does a balanced diet look like for someone trying to focus with ADHD? Let’s find out.

ADHD-Friendly Foods

When it comes to ADHD, not all foods are created equal. Some foods can help manage symptoms, while others can exacerbate them. Here are some ADHD-friendly foods to incorporate into your diet:

  1. Protein: Foods high in protein, like lean meats, eggs, and beans, can help improve concentration and make ADHD medications more effective.
  2. Complex Carbohydrates: Foods like whole grains and fruits are digested slowly, helping to stabilize blood sugar levels and improve focus.
  3. Omega-3 Fatty Acids: Foods rich in omega-3s, like fish and flaxseeds, are beneficial for brain health and may help manage ADHD symptoms.
  4. Vitamins and Minerals: Certain vitamins and minerals, like iron, zinc, and magnesium, are essential for brain health and can help manage ADHD symptoms.
  5. Avoid Food Additives: Some studies suggest that certain food additives and colorings can increase hyperactivity in children with ADHD.

Remember, everyone is different. What works for one person might not work for another. It’s important to listen to your body and find what works best for you. So, why not give these ADHD-friendly foods a try? They might just help you focus with ADHD.

8. Sleep: The Underrated Superpower

Sleep is often an underrated superpower, especially when it comes to managing ADHD. A good night’s sleep can work wonders for your focus, mood, and overall well-being. However, getting quality sleep can be a challenge for many with ADHD. That’s where sleep hygiene comes in.

Improving Your Sleep Hygiene

Improving your sleep hygiene can significantly enhance the quality of your sleep, helping you focus with ADHD. Here are some tips:

  1. Establish a Regular Sleep Schedule: Going to bed and waking up at the same time every day can help regulate your body’s internal clock.
  2. Create a Restful Environment: Keep your bedroom dark, quiet, and cool. Consider using earplugs or a white noise machine if needed.
  3. Limit Daytime Naps: Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to about 20 to 30 minutes and make it during the midafternoon.
  4. Exercise Regularly: Regular physical activity can help you fall asleep faster and enjoy deeper sleep.
  5. Manage Worries: Try to resolve your worries or concerns before bedtime. Stress management might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks.

Remember, everyone is different. What works for one person might not work for another. It’s important to experiment and find what works best for you. So, why not start improving your sleep hygiene today? It might just be the key to unlocking your ability to focus with ADHD.

An Adhd Person Who Is Working Smarter, Not Harder Featuring

9. Breaks: Work Smarter, Not Harder

Taking regular breaks is a simple yet effective strategy for maintaining focus, especially for those with ADHD. It’s about working smarter, not harder. Breaks provide your brain with much-needed rest, allowing you to return to your tasks refreshed and ready to focus. But how do you take effective breaks? Let’s explore the Pomodoro Technique.

The Pomodoro Technique

The Pomodoro Technique is a time management method that can help you work more efficiently and take effective breaks. Here’s how it works:

  1. Choose a Task: Pick a task you want to work on.
  2. Set a Timer: Set a timer for 25 minutes. This is known as one “Pomodoro”.
  3. Work on the Task: Work on the task until the timer goes off.
  4. Take a Short Break: Take a 5-minute break. This gives your brain a chance to rest and recharge.
  5. Repeat: Repeat the process. After completing four “Pomodoros”, take a longer break of 15-30 minutes.

The beauty of the Pomodoro Technique is its simplicity. It’s easy to implement and can be adapted to fit any task or project. So, why not give it a try? It might just be the key to improving your ability to focus with ADHD.

10. Seek Support: You’re Not Alone

Living with ADHD can sometimes feel like you’re on a solo journey, but remember, you’re not alone. Seeking support from others who understand what you’re going through can be incredibly empowering. It’s about finding your tribe, your community of people who get it.

Finding Your Tribe

Finding your tribe, and your community of support can make a world of difference when you’re trying to focus with ADHD. Here’s how you can find your tribe:

  1. Join ADHD Support Groups: There are numerous online and offline ADHD support groups where you can connect with others who are facing similar challenges.
  2. Connect with ADHD Coaches or Therapists: Professionals who specialize in ADHD can provide valuable guidance and support.
  3. Attend ADHD Conferences or Workshops: These events can be a great way to learn more about ADHD and connect with others in the ADHD community.
  4. Participate in Online Forums or Social Media Groups: Online platforms can be a great way to connect with others, share experiences, and learn from each other.
  5. Reach Out to Friends and Family: Don’t underestimate the power of a strong support network. Reach out to friends and family and let them know what you’re going through.

Remember, everyone’s journey with ADHD is unique. What works for one person might not work for another. But one thing is certain – you don’t have to do it alone. So, reach out, connect, and find your tribe. It might just be the key to helping you focus with ADHD.


In conclusion, managing ADHD and maintaining focus doesn’t have to be an uphill battle. With the right strategies and tools, it’s entirely possible to harness the power of your ADHD mind.

Remember, it’s not about changing who you are, but about understanding how your mind works and finding ways to work with it, not against it. From bullet journaling and to-do lists to creating a distraction-free workspace, practicing mindfulness, staying active, eating a balanced diet, getting quality sleep, taking regular breaks, and seeking support – each of these strategies can play a crucial role in helping you focus with ADHD.

But the most important thing to remember is that you’re not alone on this journey. There’s a whole community of people out there who understand what you’re going through and are ready to offer support. So, don’t be afraid to reach out, connect, and find your tribe. After all, every mind is unique, and that’s what makes us human. Here’s to focusing with ADHD and embracing the chaos in all its glory!

FAQ’s (How To Focus With ADHD)

What are some common misconceptions about ADHD?

Some common misconceptions include the belief that ADHD is not a real disorder, that it’s a result of bad parenting, or that people with ADHD are just lazy. These are all untrue. ADHD is a recognized medical condition that affects both children and adults.

Can adults have ADHD?

Yes, ADHD is not just a childhood disorder. Many adults struggle with ADHD, and some may not even realize they have it until later in life.

Can diet and nutrition impact ADHD symptoms?

Yes, a balanced diet can play a crucial role in managing ADHD symptoms. Certain foods can help manage symptoms, while others can exacerbate them.

How does exercise help with ADHD?

Exercise helps increase the production of brain chemicals like dopamine and norepinephrine, which play key roles in attention and focus.

What is the role of sleep in managing ADHD symptoms?

Good sleep hygiene can enhance the quality of your sleep, which in turn can improve your focus, mood, and overall well-being.

Can mindfulness and meditation help with ADHD?

Yes, mindfulness and meditation can be beneficial for those with ADHD as they promote focus and attention.

What is the importance of a support system for someone with ADHD?

A strong support system can provide emotional support, understanding, and practical help, which can be incredibly beneficial for someone living with ADHD.

What are some strategies for managing ADHD in the workplace?

Strategies can include using tools like planners or apps to stay organized, taking regular breaks, creating a distraction-free workspace, and seeking support from colleagues or supervisors.

Can someone with ADHD lead a normal life?

Absolutely! With the right strategies and support, individuals with ADHD can lead successful and fulfilling lives.

Are there any famous or successful people with ADHD? 

Yes, many successful people have ADHD, including entrepreneurs, athletes, and celebrities. They show that ADHD doesn’t have to hold you back from achieving your goals.


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