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How to manage zone-outs during presentations 

PostedOctober 18, 2025
UpdatedOctober 18, 2025
ByMy Patient Advice
Author: Avery Lombardi, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Giving a presentation with ADHD can be tough especially if zoning out mid-sentence or losing your train of thought is a regular struggle. ADHD zone-out presentations are common because public speaking requires sustained focus, working memory, and quick thinking in all areas where ADHD tends to interfere. But with the right coping strategies, you can stay present and deliver with confidence. 

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Strategies to stay focused while presenting 

Here’s how to improve public speaking focus and reduce zoning out during presentations: 

Use structured notes  

Bullet points or cue cards with key phrases not full paragraphs help guide your thoughts while keeping you engaged with your audience. Highlighting key transitions can also keep you mentally on track. 

Practice with interruptions  

Rehearse in a realistic setting where small distractions happen. This helps train your brain to recover quickly if you zone out mid-talk. 

Anchor with visuals  

Slides or props can serve as visual reminders of what comes next. They also help re-engage your focus if your mind starts to drift. 

Pause with purpose  

If you zone out or lose your place, take a breath, sip water, or restate your last sentence. This buys you time to regroup without panic. 

Build in movement  

Subtle gestures, walking a few steps, or shifting your posture can help keep your energy up and attention grounded. 

In conclusion, managing ADHD zone-out presentations isn’t about perfection, it’s about preparation.  

Visit providers like ADHD Certify for personal consultations and expert guidance tailored to your unique situation. 

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Zoning out & Forgetfulness in ADHD.  

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Avery Lombardi, MSc, author for my patient advice - mypatientadvice.co.uk
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, author and a reviewer for my patient advice - mypatientadvice.co.uk
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.