ADHD-Friendly Tips for Regaining Focus & Productivity
Estimated reading time: 9 minutes
Do you find yourself struggling to concentrate on your work? Do you often get distracted and find it difficult to stay on task? If so, you’re not alone. Many people struggle with focus and concentration, especially in today’s fast-paced world where there are so many distractions competing for our attention.
Or if you’re like myself, you may have attention deficit hyperactivity disorder (ADHD) and find you can’t focus unless the work meets certain quality checks around: Am I interested in it? Do I get something out of it (learn, reward, etc)? Or is it straight forward enough that I’m not overwhelmed with the idea?
Anxiety disorders can also affect focus and concentration, making it difficult for individuals to maintain attention at work or school.
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Fortunately, there are several strategies you can use to help improve your focus and get more done. In this article, we’ll explore some of the most effective techniques for staying on task and achieving your goals.
Human Productivity – You are not a machine
Recent studies are suggesting that the 8 hour work day is becoming an archaic approach to productivity and many companies are moving to outcomes vs outputs for this reason. There have even been some companies testing shorter work days; albeit with mixed results.
These companies expect people to still keep focus for 5 straight hours when, if you follow human circadian rhythms, there are peaks and drops that will coincide with bursted efforts of time vs bulk and straight through time frames.
It’s important that we find a balance and extend grace to ourselves; the last few years (2020+) have been challenging in an unprecedented way and we are simply not productive machines so as new articles come out, explaining how productivity has dropped recently… let us stop and a take a breath to remember, we’re human. Mental health conditions, such as anxiety and depression, can significantly impact productivity and focus, making it essential to consult a mental health professional if these issues arise.
And as Leantime grows, if any of this resonates with you — be sure to keep an eye out as we expand and begin to open positions. When the people are healthy, so is the company.
Be sure to follow us on LinkedIn for the most up to date listings.
The Tips to Help Improve Focus at Work
Feeling overwhelmed and distracted? These strategies will help you regain focus and achieve more.
Take a Short Break
Sometimes the best way to improve your focus is to take a break. This may seem counterintuitive but research has shown that taking regular breaks can actually help to improve productivity, concentration, and cognitive function.
When you take a break, it gives your brain a chance to rest and recharge. This can help to reduce fatigue and increase your ability to concentrate when you return to your work.
Try taking a short break every 60 to 90 minutes, and use this time to stretch, take a walk, or do something else that’s relaxing and rejuvenating.
And if you feel like a break isn’t helpful or that there’s no time, please read this article showing brain scans of Microsoft employees as they underwent video call after video call and the impact breaks between calls made.
The ADHD Work Focus Version
The tips below will include suggestions, and I’ll separate out things I know can be beneficial to those with ADHD or ADD. The advice on taking a break, though? That applies to everyone, so nothing more to note here.
Limit or Eliminate Distractions
One of the biggest challenges to focus is the presence of distractions, which can negatively affect your attention span. Whether it’s social media, email notifications, or other interruptions, these distractions can make it difficult to stay on task.
Trouble focusing can be exacerbated by constant distractions, impacting your daily life and performance.
To improve your focus, try to eliminate as many distractions as possible. Turn off your phone or set up those fancy new “modes” to your phone, close your email inbox, and log out of social media accounts on your computer.
The ADHD Work Focus Version
Now, if you have ADHD — remembering to do any of those steps to eliminate distraction may be harder than other things. I find the best thing for myself is to limit external distractions (extra noises and interruptions — you’ll find me writing articles after hours a lot).
The second thing that I find helps is that if I’m taking regular breaks — those regular breaks (that are rejuvenating vs tik tok doom scrolling) help eliminate the need to get distracted when the work is too daunting.
Set Goals and Prioritize Tasks
Another effective way to improve your focus is to set clear goals and prioritize your tasks. Creating a realistic to-do list can help manage tasks, reduce feelings of overwhelm, and enhance motivation by structuring work around both enjoyable and less desirable tasks. When you have a clear understanding of what you need to accomplish and the order in which you need to do it, it can help you to stay on track and avoid distractions.
Start by making a list of the tasks you need to complete, and then prioritize them based on their importance and deadline. This can help you to stay focused on the most critical tasks and avoid getting bogged down in less important work.
This sounds a little like project management… Yes. We should do this for our day, too.
The ADHD Work Focus Version
It is really really important to balance the question, “What do you want to accomplish today?” for the person with ADHD or ADD. If you aim too high, you may find yourself overwhelmed and not getting anything done. Aim too low, and the work doesn’t feel accomplished enough to feel like you made a dent — also demotivating.
As you make your list, be sure to do a feelings check: is this reasonable? Can I do this? before moving on to the next thing.
Break Tasks Into Smaller Chunks
Large tasks can be overwhelming, and they can make it difficult to stay focused. Breaking them down into smaller, more manageable chunks can help manage brain fog, which often manifests as an inability to think clearly or maintain attention due to fatigue and stress.
For example, if you need to write a 2,000-word report, break it down into smaller sections and set a goal to complete each section within a certain timeframe. This can help you to stay focused and avoid feeling overwhelmed by the task at hand. Additionally, breaking tasks into smaller chunks can improve concentration by making the workload seem less daunting and more achievable.
The ADHD Work Focus Version
While this may work for some people, it again ties into the point around making a list. If you aren’t careful, the tasks may still be either too big or so small that you end up feeling ‘meh’ about it and not making progress.
Pomodoro Technique
The Pomodoro technique is a time-management method that can help to improve focus and productivity. It involves breaking your workday into 25-minute chunks, with a five-minute break in between each session, which can be particularly beneficial for those experiencing difficulty concentrating.
During each 25-minute session, you focus solely on your work without any distractions. Once the 25 minutes is up, you take a short break to recharge before starting the next session.
This technique can be especially useful for people who struggle with focus and concentration, as it provides a structured and manageable approach to getting work done.
The ADHD Work Focus Version
This can be especially helpful for those daunting-it’s-too-much tasks. Taking it a step up, though, you can also look at combining time boxing / Pomodoro methods with body doubling. There are now platforms that will help you manage body doubling, and you can incorporate this into your practice for another level.
Get Organized
A cluttered workspace can be a significant source of distraction and can make it challenging to stay focused. To improve your focus, try to keep your workspace organized and free from clutter.
Start by decluttering your desk and getting rid of anything that isn’t necessary. Then, organize your work materials and supplies in a way that makes them easy to access and use.
You can also try using tools like project management software or to-do lists to keep track of your tasks and deadlines. These tools can help you to stay organized and on top of your work; which can help to improve your focus and productivity.
The ADHD Work Focus Version
Uh… this goes one of two ways: You either got this or Just Kidding. The reality is, though, there is something to this — particularly for me. This may go either way for you so take it with a grain of salt — especially if it means if you start cleaning, then you end up not working at all.
Practice Mindfulness
Mindfulness is a technique that involves paying attention to the present moment without judgment. This can be an effective way to improve focus and concentration, as it helps to reduce the distractions and mental chatter that can pull your attention away from your work.
Additionally, mindfulness can help manage mental health issues such as anxiety and depression, which can significantly impact focus and cognitive functions. If issues with concentration persist, it is important to consult a mental health professional.
Try taking a few minutes each day to practice mindfulness meditation. You can do this by finding a quiet place to sit, focusing on your breath, and bringing your attention back to your breath whenever your mind wanders.
If breathing doesn’t work for you, I’d suggest to start with food. Being mindful is also about feeling your body and being present. Start with your favorite treat. To be mindful, pay attention to the flavors as the food dances on your tongue. Notice the textures, the sensations, the smells. Describe them to yourself.
Over time, this practice can help to improve your ability to concentrate and stay focused.
The ADHD Work Focus Version
Nothing to add. I think we all benefit from mindfulness.
Get Plenty of Sleep
Finally, it’s important to recognize the role that sleep plays in focus and concentration. Sleep deprivation significantly hinders focus and performance, making it difficult to stay alert and concentrated during the day.
Make sure to get at least seven to eight hours of sleep each night to help improve your focus and concentration during the day. If you have trouble falling or staying asleep, try implementing a consistent sleep routine, avoiding caffeine and electronics before bed, and creating a relaxing environment in your bedroom.
The ADHD Work Focus Version
My hyperfocus often means I don’t sleep enough or well because I’ll pick the focus first. This has been a challenge for me but the notes are true — even if challenging. It’s important to find the balance for you in making sure the sleep is there.
Final Thought
Improving your focus and concentration is an essential part of achieving your goals and staying productive. By using the strategies outlined in this article, you can reduce distractions, break tasks into manageable chunks, and practice mindfulness to stay on task and achieve your goals.
It’s important to address trouble concentrating and seek help for generalized anxiety disorder if it affects your focus. Remember, if you can’t focus at work, it’s okay to take breaks, prioritize your tasks, and get enough sleep to stay focused and productive. With time and practice, you can train your brain to stay focused and achieve more in less time.
You’ve got this. For everything else, there’s Leantime.
Gloria Folaron
Gloria Folaron is CEO and Founder of Leantime. Her path from Registered Nurse to tech entrepreneur began after earning her MBA in Management and her experience in startups and product management.Working towards her PhD in Industrial & Organizational Psychology, she studies neurodivergence at work - research inspired by her own ADHD diagnosis following her child's autism and ADHD journey. Through Leantime and her research, she builds workplaces where different thinking styles are supported by default, not just after disclosure.
