ADHD and Focus: How to Improve Concentration and Reduce Distractions

MindBodySoul Health – Decatur, GA

If you live with Attention-Deficit/Hyperactivity Disorder (ADHD), you know the daily challenge of keeping your mind on track. One moment you’re deeply engaged in a task, the next you’ve checked your phone, started reorganizing your desk, or found yourself scrolling social media without remembering how you got there.

At MindBodySoul Health in Decatur, GA, we recognize that focus isn’t just about “trying harder.” ADHD affects the brain’s ability to regulate attention, making it harder to sustain concentration and filter distractions. While medication and therapy can be vital, there are also practical, everyday strategies you can use to improve focus and reduce interruptions — strategies that work with your brain, not against it.

Why ADHD Brains Struggle with Focus

1. Differences in Neurotransmitter Activity

People with ADHD often have lower levels of dopamine and norepinephrine in certain brain regions, which play a critical role in attention, motivation, and reward processing.

2. Time Blindness and Task Initiation

ADHD can make it harder to accurately estimate how long tasks will take or to start them without external prompts.

3. Overactive Default Mode Network (DMN)

The DMN is the brain network that activates when we’re at rest or daydreaming. In ADHD, it can intrude during tasks that require sustained attention, leading to “mind wandering.”

4. Sensitivity to Stimuli

Sounds, sights, and even internal thoughts can easily pull attention away, especially in unstructured environments.

How Distractions Happen — and How to Interrupt Them

Understanding what triggers your distractions is the first step to managing them.

External triggers: Noises, notifications, visual clutter
Internal triggers: Fatigue, boredom, anxiety, racing thoughts
Task-related triggers: Unclear instructions, overwhelming complexity, or lack of personal interest

Quick fix strategy: When you notice distraction setting in, pause and label it (“I’m losing focus because my phone just buzzed”) and then consciously redirect back to the task.

Core Strategies to Improve Focus

1. Break Tasks into Smaller Steps

Large tasks can feel overwhelming, making them harder to start and sustain.

Write down micro-goals (e.g., “Write introduction” instead of “Finish report”)
Celebrate each small win to trigger dopamine release
Use checklists to track progress visually

2. The Pomodoro Technique (and Variations)

Work in short, timed bursts with regular breaks.

Standard: 25 minutes work, 5 minutes break
ADHD-friendly variation: 15–20 minutes for more challenging or boring tasks
After 4 cycles, take a longer break (15–30 minutes)

Apps like Focus Booster or Pomofocus.io make this method easy to implement.

3. Optimize Your Workspace

Your environment can either support or sabotage focus.

Clear visual clutter from your desk
Use noise-cancelling headphones or background noise apps like Noisli
Keep frequently used items within reach to avoid unnecessary movement

4. Use Visual Time Aids

Timers, clocks, or visual countdown tools can help combat time blindness. The Time Timer is especially useful for seeing time passing in real time.

5. Harness Your Peak Energy

Identify your most alert times of day — morning, afternoon, or evening — and reserve them for high-focus work. Schedule less demanding tasks (email, errands) for lower-energy times.

Technology Tips for ADHD-Friendly Focus

1. Distraction Blockers

Use apps like Freedom, Cold Turkey, or Forest to block distracting sites and apps during work sessions.

2. Digital To-Do Lists

Choose one main task manager (Todoist, Microsoft To Do, or Google Keep) and keep daily lists short — no more than 3–5 main items.

3. Notification Management

Turn off non-essential alerts. Use “Do Not Disturb” modes during deep work.

Mind-Body Strategies for Better Concentration

1. Physical Activity

Short bursts of movement can reset your focus.

Walk around the block
Do 10 squats or push-ups
Stretch for 2–3 minutes

2. Mindfulness and Meditation

Mindfulness trains the brain to notice distractions without acting on them.

Start with 3 minutes of deep breathing daily
Try guided meditations with apps like Headspace or Insight Timer

3. Sleep Hygiene

Poor sleep worsens inattention.

Set a consistent sleep and wake time
Avoid screens 30–60 minutes before bed
Keep your bedroom cool, dark, and quiet

Nutrition and Focus for ADHD

Food impacts brain performance more than most people realize.

Protein at every meal (eggs, chicken, tofu)
Complex carbs for steady energy (oats, quinoa)
Hydration to prevent brain fog
Limit high-sugar snacks that cause crashes

Creating a Daily Focus Plan

Here’s an example structure:

Morning

Review 3 top priorities
Start with most important/least appealing task
20-minute focus block, 5-minute break

Afternoon

2–3 Pomodoro cycles for remaining tasks
Quick walk or stretch break

Evening

Plan tomorrow’s top 3 priorities
Relaxation routine to wind down

How MindBodySoul Health Helps Improve Focus

At MindBodySoul Health – Decatur, GA, we work with ADHD patients to:

Provide comprehensive evaluations for diagnosis and treatment
Develop personalized focus strategies tailored to work, school, and home
Coordinate care between primary providers, therapists, and psychiatrists
Offer TeleHealth sessions for ongoing support

Conclusion

Improving focus with ADHD isn’t about sheer willpower — it’s about creating systems that work for your brain’s unique wiring. By breaking tasks into smaller steps, managing your environment, using supportive technology, and taking care of your body, you can dramatically improve your ability to concentrate and reduce distractions.

If you’re ready to take control of your focus and energy, MindBodySoul Health in Decatur, GA is here to help. Contact us today to learn more about ADHD evaluation, treatment, and focus-building strategies tailored to you.

References

Castellanos, F. X., & Proal, E. (2012). Large-scale brain systems in ADHD: beyond the prefrontal–striatal model. Trends in Cognitive Sciences, 16(1), 17–26.
Kofler, M. J., et al. (2019). Executive functioning in children with ADHD: Examining the role of working memory. Journal of Abnormal Child Psychology, 47(4), 557–571.
National Institute of Mental Health. Attention-Deficit/Hyperactivity Disorder