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Why do I have trouble focusing at work with ADHD? 

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ByMy Patient Advice
Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

If you have ADHD, staying focused at work can feel like a constant battle, not because you are lazy or unmotivated, but because ADHD affects how your brain manages attention, working memory, and planning. According to NICE guidance (NG87), these core differences in executive functioning mean that sustaining focus, filtering distractions and switching between tasks often takes far more effort than it does for others. 

Discover if you have ADHD

How ADHD affects concentration 

A 2023 review in Frontiers in Psychology found that adults with ADHD frequently struggle with distractibility, following instructions and maintaining organisation, issues often mistaken for lack of motivation. A 2025 Journal of Attention Disorders study confirmed that attention lapses, planning problems and emotional reactivity are major contributors to reduced work performance. 

Neuroscience research also shows why focus is so fragile. A 2024 neuroimaging study found significant difference in working memory networks in adults with ADHD, suggesting that difficulties holding and manipulating information make complex, multi-step tasks particularly challenging. 

Environmental factors and distractions 

Modern workplaces, with constant emails, background noise, and multitasking, are often the worst possible environment for an ADHD brain. Berkshire Healthcare’s ADHD in the workplace guide recommends simple but powerful adjustments: quiet zones, noise-cancelling headphones, written task lists, clear priorities, and short daily check-ins. 

Under the UK Equality Act 2010, ADHD can be recognised as a disability, so employers have a legal duty to make reasonable adjustments, such as flexible breaks, reduced distractions, or task-management tools, to help staff focus and work effectively. 

Evidence-based ways to boost focus 

NICE advises combining medical treatment with psychological and environmental support. CBT-style skills training, psychoeducation and coaching can help adults develop personalised systems to manage attention, plan work, and sustain concentration. Practical strategies supported by the NHS and academic research include: 

  • Time-blocking and short focus bursts (e.g. the Pomodoro method). 
  • Task-chunking: breaking large projects into smaller, concrete steps. 
  • Visual prompts such as checklists, colour coding, or sticky notes. 
  • Body-doubling or accountability partners to maintain momentum. 

The Royal College of Psychiatrists recommends pairing these approaches with structure, self-compassion and open communication at work. 

Reassuring takeaway 

Trouble focusing on work is one of the most recognised effects of ADHD, and one of the most manageable with the right support. According to NICE and RCPsych, combining treatment with practical tools and thoughtful workplace adjustments allows adults with ADHD to perform closer to their potential, not by working harder, but by working smarter and with understanding. 

Victoria Rowe, MSc
Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

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. 

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