ADHD Focus Techniques
Focus Isn't Willpower: ADHD brains don't lack focus - they struggle with regulating focus. With the right techniques, you can work WITH your brain instead of fighting it.
The Pomodoro Technique
Work in Sprints
- Set timer for 25 minutes
- Work on ONE task only
- When timer ends, take 5-minute break
- Repeat 4 times, then longer break (15-30 min)
Customize for Your Brain:
- 25 min too long? Try 15
- 25 min too short? Try 45
- Experiment to find your sweet spot
- Adjust based on task type
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Focus Tools That Help
- Time Timer MOD - Visual Timer See time passing with the disappearing red disk - perfect for Pomodoro sessions
- Sony WH-1000XM5 Noise-Canceling Headphones Industry-leading noise cancellation blocks distractions for deep focus
- Fidget Cube Keep hands busy while your brain focuses - 6 sides of quiet fidgeting
Environment Optimization
Set Up for Success
- Remove distractions: Phone in another room
- Noise management: White noise, music, or silence
- Visual simplicity: Clear workspace
- Have everything ready: Water, snacks, materials
Body-Based Focus
Physical Strategies
- Movement: Standing desk, walking meetings, fidgets
- Exercise before focus work: Burns off restless energy
- Chewing gum: Increases alertness
- Temperature: Slightly cool can improve focus
External Cues
Help Your Brain Remember
- Visual timers: See time passing
- Task visible: Write current task on sticky note
- Body doubling: Work alongside others
- Accountability: Check-ins with someone
When Focus Breaks
Recovery Strategies
- Notice without judgment - just redirect
- Write down the distraction for later
- Take a 2-minute movement break
- Restart the timer fresh
The companion workbook
ADHD Focus Workbook for Adults
by Quinn Ellery
A fill-in workbook built around the tools on this site: Pomodoro timer variants, body doubling, task breakdown into next physical actions, and time blindness tools that work with your brain, plus 12 weeks of undated focus planning pages.
Paperback on Amazon