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How can I improve my focus with ADHD? 

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

If you live with ADHD, focusing on one task or even staying mentally present can feel like a constant uphill climb. According to NICE guidance (NG87), attention difficulties are part of ADHD’s neurodevelopmental pattern, not a failure of discipline. They arise from how your brain regulates dopamine and noradrenaline, chemicals that control motivation, alertness, and executive function. 

Discover if you have ADHD

Why focusing feels so hard 

Neuroscience shows that ADHD affects the brain’s frontal-striatal and fronto-parietal networks, which manage focus and cognitive control. A 2024 Nature Reviews primer explained that these circuits have irregular dopamine-noradrenaline signalling, disrupting the brain’s ability to sustain attention and filter distractions. 

Similarly, a 2025 meta-review found that attention lapses stem from widespread network differences, not just one “attention centre.” This helps explain why even simple tasks can demand extraordinary effort. 

What helps improve focus 

Medication 

NICE and NHS England recommend evidence-based medication as the foundation of ADHD treatment. Stimulants such as methylphenidate or amphetamines enhance dopamine and noradrenaline in the prefrontal cortex, strengthening task-positive brain networks and reducing distraction.  

A large 2025 Lancet Psychiatry analysis found that stimulants and atomoxetine consistently improved focus and daily functioning in adults. 

CBT, coaching, and skills training 

Medication alone is not enough. NICE advises combining it with CBT-informed interventions that teach time management, organisation, and attention-sustaining skills (NICE rationale and impact). Coaching-style support can also help translate strategies into real-life habits. 

Structure and environment 

According to NHS executive-function guidance, ADHD brains benefit from external scaffolding: 

  • Create consistent routines and structured work zones. 
  • Use timers, planners, and visual prompts to externalise focus. 
  • Minimise digital multitasking and distractions. Even modest structure can free up cognitive energy for actual thinking. 

Mindfulness and emotion regulation 

Focus improves when emotion regulation improves. A 2023 review and a 2024 blended-therapy trial both found that targeting emotional regulation, through mindfulness or combined digital and face-to-face therapy, led to better concentration and reduced impulsivity. 

Private services like ADHD Certify provide structured clinical assessments and medication reviews in line with NICE standards, while Theara Change develops behavioural and coaching programmes focused on sustained attention and emotional balance. 

The takeaway 

Improving focus with ADHD is not about willpower; it is about working with your brain’s design. As NICE NG87 and NHS guidance emphasise, combining the right treatment, structured habits, and emotional regulation strategies can make sustained attention achievable, one focus block at a time. 

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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