How Can I Improve My Concentration as a Person with ADHD?

For a person with ADHD, trying to focus can feel like you’re trying to watch TV with a broken remote as the channels keep flipping at random. Not being able to concentrate is one of the most well-known and common symptoms of ADHD, as there is a disruption in the pathway of dopamine, the chemical messenger linked to motivation, pleasure, and attention regulation. This dysfunction results in poor focus and low motivation, making tasks boring, repetitive, or unlinked to immediate outcomes or rewards. Despite this harsh reality, concentrating is still not impossible; the following are all tricks that can help.

1. Break tasks down into smaller steps

It is very likely for someone with ADHD to feel overwhelmed and, consequently, experience ADHD paralysis as they feel stuck and unable to start. One way to reduce this feeling and get moving is to break the task into smaller, more manageable steps. For instance, if you need to clean your desk, you can start by throwing out trash, gathering loose paper, sorting papers, and putting away pens. With each step you complete, you feel a sense of progress, and it keeps you from getting stuck.

2. Use organisational tools

Various organisation tools can help one stay organised and focused. These include physical items such as a planner to keep track of events, sticky notes for quick reminders, or a whiteboard for a to-do list. Digital tools can also be helpful, such as calendar applications, note-taking applications, or task management applications to track progress and accomplish a task.

3. Use of fidgets

Fidgets can help people with ADHD focus as they can be an outlet for restless energy. Individuals with ADHD can easily struggle to sustain attention if presented with a mundane or repetitive task, as it wouldn’t be mentally stimulating enough for them. When fidgeting, they could channel their need for movement into a controlled activity, enabling them to maintain concentration on the primary task.

4. Set clear, specific goals

Another way of decreasing the overwhelm that individuals with ADHD tend to experience is setting clear and specific goals. These help with motivation and focus and keep the brain engaged. Ideally, goals are SMART, meaning Specific, Measurable, Achievable, Relevant, and Time-bound.

5. Take breaks

Taking breaks helps individuals with ADHD regain focus. Stepping away from a project for a few minutes can give your brain a chance to recharge. Breaks help clear your mind, reduce stress, and avoid ADHD burnout. When returning to the task, individuals feel more refreshed and able to concentrate more, enabling them to work more effectively.

Conclusion

If the above tips and several other attempts prove ineffective, one should consider seeking professional support. It is also advisable to do so if your difficulty focusing is affecting your job, emotions, relationships, or daily life. With the therapist’s help, these concentration issues can be tackled, and, in the long run, they might not affect your life as much.

If you think you can benefit from professional support on this issue, you can reach out here.

Johanna Cutajar is a Master’s in Counselling graduate from the University of Malta. She works with children and adolescents as a counsellor within the education sector on a variety of issues, including relationship issues, trauma, bereavement, transitions, and general mental health.

References

Twiss, C. (2024). How To Focus With ADHD: 14 Tips from a Therapist. Retrieved from https://www.choosingtherapy.com/how-to-focus-with-adhd/