How can I improve focus with ADHD?

PostedDecember 3, 2025

UpdatedDecember 29, 2025

ByMy Patient Advice

Author: Avery Lombardi, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Many adults with ADHD describe a constant battle to stay focused, even on tasks they care about. According to NICE NG87 and the NHS, ADHD affects the brain systems responsible for attention, working memory and task switching. This means focus is not about willpower. It is a neurodevelopmental difference that can be supported with the right strategies and structure.

Why focus is harder with ADHD

Executive functions help your brain decide what to pay attention to, how to avoid distractions and how to keep going when things get repetitive. When these skills require more effort, it becomes easier to drift off task, check your phone without thinking or forget what you were doing moments ago.

The NHS notes that stress and emotional overwhelm can also pull attention away. Some adults experience the opposite pattern too, known as hyperfocus, where concentration locks intensely onto a single task while everything else fades into the background. This is common, and it reflects how ADHD brains respond strongly to interest and stimulation.

Build routines that support your focus

According to NICE NG87, structured routines and behavioural strategies help strengthen sustained attention. Approaches frequently used in CBT for ADHD include:

Setting small, achievable goals

Using “if–then” plans to reduce hesitation

Scheduling short focus blocks followed by meaningful breaks

Using reward-based motivation, especially for boring or complex tasks

Research also shows that digital tools such as task apps, visual timers and distraction-blocking software can help you stay on track, especially in busy or digital-heavy environments.

When professional support can help

Medication is strongly evidence-based for improving sustained attention, working memory and impulse control. It is recommended in NICE NG87 for adults whose symptoms cause significant difficulties.

Services like ADHD Certify offer diagnostic assessments and medication reviews in line with NICE NG87 standards, helping adults understand how their symptoms affect focus and which supports may help.

Takeaway

Improving focus with ADHD is possible when you combine the right structure, supportive routines and self-compassion. According to NICE NG87, using external tools, adapting your environment and seeking professional support when needed can make concentration more manageable and predictable.

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy.

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.