How can I improve my attention span with ADHD?

PostedDecember 22, 2025

UpdatedDecember 30, 2025

ByMy Patient Advice

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

If you are living with ADHD, staying focused can often feel like a moving target, especially when your mind wants to do everything at once. According to updated NICE guidance (NG87, 2025), attention can be improved through a mix of behavioural strategies, structured routines, and, where needed, medication support.

Build structure that supports focus

NHS guidance highlights that children and adults with ADHD often benefit from predictable routines and environments designed to reduce distractions (NHS, 2025). Simple tools like timers, checklists, or visual task boards can make a big difference, helping the brain know what comes next. For children, behavioural parent training and school-based interventions are considered first-line approaches. Adults may find CBT and organisational skills training especially useful for planning and sustaining attention.

Use behavioural and mindfulness techniques

Evidence reviewed by NICE and NHS England shows that behavioural therapy and mindfulness-based approaches help strengthen sustained attention and executive function over time. A 2025 PubMed review found that mindfulness programmes can moderately improve concentration in adults and teenagers with ADHD. Therapeutic coaching models, such as those developed by Theara Change, are emerging to complement clinical care with structured focus-building strategies.

When medication is part of the plan

For moderate or severe ADHD, stimulant medicines like methylphenidate or lisdexamfetamine remain the most effective for improving attention, as supported by 2025 PubMed study. NICE guidance recommends regular medication reviews to monitor effectiveness and side effects. Private services such as ADHD Certify provide clinical assessments and medication monitoring by qualified prescribers within UK regulatory standards.

Small lifestyle changes with lasting effects

Attention is not just about therapy or medication; lifestyle matters too. NHS reports from 2024–2025, emphasise the importance of consistent sleep, balanced meals, and daily physical activity, all of which can improve concentration and energy regulation. Family and school involvement, especially for younger people, strengthens long-term outcomes.

Takeaway

Improving attention with ADHD is a gradual process, not a quick fix. Combining structured routines, evidence-based therapies, and medical review offers the best results. According to NICE and NHS guidance, progress happens when treatment is consistent, reviewed, and tailored to each person’s daily life.

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.