How to focus on ADHD

Inattention (difficulty concentrating) is one of the symptoms of attention deficit hyperactivity disorder (ADHD). It may manifest as difficulty staying focused, staying organized, or completing tasks. People with ADHD may also be easily distracted.

Other common symptoms of ADHD are hyperactivity (constant movement or restlessness) and impulsivity (acting without thinking or having problems with self-control). People with ADHD may only have some of these symptoms.

According to some estimates, ADHD affects about 11 percent of children between the ages of 4 and 17. In addition, about 4% of adults have the disease. Symptoms of ADHD usually appear by age 6. Depending on several factors, someone with ADHD may be diagnosed later in life.

Lack of concentration can affect your life at school, at work, at home or in social situations. There are ways to help people with ADHD focus. This article will share tips on how to focus on ADHD.

Strategies for better concentration

with drugs

If you have ADHD and are concerned about your inability to concentrate, there is help available. If your doctor prescribes medicine for you, it will help relieve your symptoms. Additionally, there are a few things you can do to help improve concentration:

  • Breathing: Make it a habit to practice deep breathing. This will help calm the nervous system. Additionally, regular meditation practice may help improve concentration and reduce stress.
  • One task at a time: If you’re working, focus on one task at a time. This reduces the anxiety and tension surrounding completing the day’s tasks.
  • Talk to others: If you are willing to share your condition with your community, this can help them generate more empathy. There are also support groups and licensed mental health professionals who can also help you on your journey.
  • Exercise Rest: Rest and move. Whether it’s a walk at the office or a stretch, exercise will help you focus.
  • Timing tip: Set a non-stop timer while you’re working on a task. For some it’s 15 minutes, for others it’s 30 minutes. Try different time periods to determine what works for you. Attention span is shorter depending on age. Use different times to determine the best results.
  • Diet: Try to reduce and/or eliminate sugar, alcohol and smoking.
  • Plan ahead: It is important to have a plan. This will help you control what you are doing, how long it takes and how you do it. Many times there will be interruptions or complications, and it’s best to have a plan and checklist to help you get back on track.
  • Organize your space: It’s important to have a clean, organized space where you work. Clutter brings more anxiety and confusion.
  • Setting up the environment: Just like your workspace, your environment matters. A clean and organized space can help you improve your mindset and reduce stress. When you know where things go, it makes you think more clearly and relax.
  • Write it down: First, write down everything you have to do. Then, organize tasks by due date and importance. If the project doesn’t have a deadline, give yourself one. Then put those tasks on your weekly and daily to-do lists. When you’re done, check them out to see how far you’ve come.
  • Reward yourself: If you’ve completed tasks, reached your goals, and felt good, celebrate.
  • Journals and documents: If there are times when you have a harder time concentrating or have trouble falling asleep, write it down. You can also record your thoughts and feelings. You may wish to share your journal when discussing your progress with your doctor.
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not taking medicine

If you are off medication and try the techniques described, there may be some improvement depending on the severity of ADHD. Some people may not want to take prescription medication for ADHD because of some of the side effects of the medication.

Activities like spending time in nature and maintaining a healthy diet may help relieve ADHD symptoms.

Behavioral therapy is often used to help children with ADHD. Parents and teachers are trained to help children increase positive behaviors and reduce problem behaviors.

Additionally, it may be beneficial to see a licensed mental health professional. Cognitive behavioral therapy (CBT) can help adults manage ADHD. Your doctor will be able to provide you with a referral.

Why can’t I concentrate with ADHD?

When a person has ADHD, it can be difficult to concentrate. This is part of the condition definition. According to the American Psychiatric Association, there are nine possible symptoms of inattention with ADHD. These can include:

  • Difficulty concentrating at work, at play, or at home.
  • Important details are left out.
  • Frequent missed deadlines or consistently disorganized work.
  • Difficulty completing instructions or tasks.
  • Avoid tasks that take a long time or focus to complete.
  • Doesn’t seem to listen during the conversation.
  • Having trouble or forgetting to keep appointments, pay bills, answer emails or return phone calls.
  • Frequent loss of important things such as keys, cell phone, wallet.
  • It’s easy to get distracted.
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A person under the age of 18 has 6 ADHD that may be classified as inattentive. Adults with chronic problems due to five or more of the above symptoms and few symptoms of impulsivity or hyperactivity may develop ADHD.

How is ADHD diagnosed?

Stressful environments for people with ADHD

If you or your child has ADHD, there are a number of ways you can deal with difficulty concentrating in certain situations.

at work/school

Whether at work or at school, a clean and orderly environment helps. At school, there is a table with all the supplies needed to help with a task or assignment. Timetables can help students stay on track.

If a class is 45 minutes, it may be interrupted between lectures and assignments. The visual breakdown of time is helpful for students.

If exercise or stretch breaks between tasks are not an option, a stress ball may help ensure some type of movement.

At work, to-do lists, timers, and breaks are useful for people with ADHD. Adults have a better understanding of their focus time, so they can judge when during the work day they should do their most focused work.


Some people with ADHD have trouble sleeping. The bedroom should be clean, comfortable and a place to rest and relax. It is best not to have any work items in the bedroom. Set a time to turn off your phone, computer, and TV.

Make your bedroom a sanctuary with soft lighting to help you sleep peacefully. Stretching that promotes relaxation may help.

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There are many responsibilities and tasks to be done at home.the most important thing
It’s to make sure people with ADHD don’t feel overwhelmed by tasks. Organization is key. Chore and to-do lists are helpful.

For young people, it’s best to sit down with your child and discuss chores, including how and when it will be done. This helps children think about all their responsibilities and begin to understand how they work.

Raising a child with ADHD

If your child has ADHD, the first step in helping them is patience and understanding. Depending on age and diagnosis, there are ways to help your child cope successfully with ADHD. Understanding that this is their journey and communication with the child is important.

It’s also important to have honest conversations with your child’s teachers, coaches, counselors, and learning experts. As a team, your child will feel supported and have the tools to succeed.

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After a diagnosis, this is new for you and your child. Even if you have ADHD as a parent, every experience is different. Let them feel how they feel, grow along the way, and feel supported.


Difficulty concentrating (difficulty concentrating) is a common symptom of ADHD that affects school, work, family life, and social life. ADHD medication can address this symptom, but there are also habits and practices you can use to help you or your child focus.

If you need extra help for yourself or your child, your doctor can refer you to an appropriate mental health professional or specialist. They can help you develop a plan to improve your condition. This requires patience and understanding from all involved.

VigorTip words

ADHD affects many people. If you or someone you know has ADHD, know that you are not alone and that help is available. Sometimes you may feel isolated by being misunderstood, but there are many ways to cope and reduce symptoms.

Talking to your doctor, boss, learning specialist (school) and/or teacher is a good place to start. Also, it can be helpful to talk to a licensed mental health professional or join a support group. If you have any questions or concerns, please consult a healthcare professional. They can help recommend and guide you in the right direction.

Frequently Asked Questions

  • Does ADHD get worse with age?

    If ADHD is diagnosed and you have tools to help with symptoms, it shouldn’t get worse with age. As children grow, their symptoms may change a few times.

  • Can students with ADHD achieve good grades?

    Yes, students with ADHD can get good grades. It’s important to understand how they learn and develop a plan that will help them succeed.

  • How do you communicate with someone with ADHD?

    Communicate clearly. Also, ask them what the best way to communicate is so they can understand and get effective results.

  • Is ADHD a disability?

    Under the Americans with Disabilities Act, a disability is defined as a physical or mental impairment that severely limits one or more major life activities. Depending on the severity of ADHD, it can be considered a disability.

    understand more:

    Disability and ADHD

  • Should ADHD patients drink caffeine to focus?

    it depends on. Studies have shown that caffeine may help improve focus, concentration, and alertness. There are some ADHD medications that have the same effect. A study of soldiers with ADHD found that caffeine pills had some benefits in reducing symptoms, including poor concentration.