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Difficulty Focusing on Tasks with ADHD: How to Manage It

How to focus with ADHD
Written by:

Rabia Khaliq

MSc in Applied Psychology


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The medications listed on this website are provided for informational purposes only. Their inclusion does not guarantee that they will be prescribed to any individual, as treatment decisions are ultimately at the discretion of healthcare providers. This list is not exhaustive, and healthcare providers may prescribe other medications, including non-stimulant options, based on the patient’s unique health circumstances and needs.Read more

Globally, approximately 6.76% [1*] of adults have symptomatic ADHD (attention deficit hyperactivity disorder) — a mental condition that affects a person’s behavior. The disease is characterized by restlessness, hyperactivity, and impulsive behaviors; patients may also find it difficult to stay focused on tasks.

The inability to focus has a negative impact on a person’s life. An individual with a short attention span gets distracted easily, leaving many projects incomplete. Such people can also not pay attention to details and instructions, hence prone to careless mistakes. It may affect their professional, social, and emotional life. And in this post, we’ll delve deeper into the specifics of inattentiveness and reveal a few tips on how to focus better with ADHD.

Check ADHD symptoms for free with our SmartCare AI-based questionnaire.

What Can Cause Difficulty Focusing?

Sometimes a person’s inability to concentrate is a temporary reaction to stress. However, if trouble focusing persists for a long time, it can be a symptom of an existing mental disorder. The causes may be physical, emotional, or mental. Some of them are listed below:

  • Attention deficit hyperactivity disorder (ADHD).
  • Autism spectrum disorder (ASD). The neurodevelopmental disorder causes behavioral, social, and communication challenges.
  • A head injury often causes attention problems.
  • Thyroid problems. Low or high thyroid hormone levels in the body can cause concentration problems.
  • Depression and Anxiety. Their symptoms often include an inability to concentrate, pay attention, or focus.
  • Insomnia. Persistent lack of sleep is associated with chronic daytime fatigue and attention issues.
  • Medications. Some medicines and illicit drugs can slow down brain activity leading to difficulty concentrating.

Warning Symptoms

Inattentiveness may be temporary and, therefore, not disturbing. However, if you notice that some of the following signs are prolonged and/or severe, consider seeing a professional:

  • Difficulty in reading long texts
  • Careless mistakes
  • Poor time management and lack of organization
  • Difficulty in following instructions
  • Distractibility
  • Forgetfulness, misplacing, and losing items
  • Inability to finish tasks
  • Seeming not to pay attention or listen
  • Multitasking, hopping from one incomplete project to the next

MEDvidi doctors will examine your symptoms, make a diagnosis, and develop a personalized treatment plan.

ADHD Treatments That Help Manage Inattentiveness

Medications are usually recommended as the first line of treatment. ADHD drugs (stimulants or non-stimulants) improve the brain chemicals and wiring to aid a person’s focus.

  • Therapy

Psychotherapy helps a patient improve behavioral skills. It is an approach that challenges one to keep learning how to focus with ADHD without medication. The therapist trains the patients on behavioral management, emotional regulation, and modification of thinking patterns helping to better understand how to stay focused with ADHD in daily life using specific techniques and mindset for any task.

  • Combination of both therapy and medication

Health practitioners usually recommend a combination of medication and therapy treatment for best results.

Contact MEDvidi to get a diagnosis and a prescription for suitable ADHD medications online.

ADHD tools for adults

Tips for Adults with ADHD: Focus Strategies

While specific drugs help ADHD patients improve concentration, one can also learn how to focus without medication. For instance, the following techniques may help you focus better:

1. Pomodoro technique

The technique involves using a timer to measure periods of work and rest. Usually, people concentrate on a task for 25 minutes and take a 5-minute break.

2. Cognitive reframing

The person should intentionally focus on the positives in life or a specific situation. It may help to find extra motivation to do the task, get inspired, and combat negative intrusive thoughts.

3. Special smartphone applications

ADHD productivity tools can be installed on your mobile, and some of them are even in-built. You can activate reminders and planners for appointments and important tasks. Voice assistants like Alexa, Google calendar notifications, web blockers, and extra applications will be helpful too.

4. Clarifying instructions

Repeat instructions and ask questions related to the task’s details to clarify the message and be able to take all the elements into account.

5. Managing distractions

Train your resistance to distractions. For example, mindfulness practices can help you be more present and focused on the task at hand. When the brain is trained repeatedly to pay attention, it will develop a distraction-proof ability.

6. Brain training

The efficacy of this method is not totally proven, but still, the use of electroencephalography biofeedback may improve memory and intelligence in some ADHD patients. The doctor uses EEG sensors to monitor abnormalities in brain activity and train it to focus better.

7. Using other tools, such as:

  • Success jars. Record daily successes and store the notes in the jar.
  • “Command center”. Set up a special place at home for logistical purposes. Use the area for papers, library books, mail sorting, family calendar, and a whiteboard for communication, among other logistical activities.
  • Pill and keychain container. Put keys and pills in containers and place them in conspicuous places for easy access.


Lack of focus is a disruptive condition that can complicate a person’s life. A student with the disorder may not be able to concentrate and succeed in school. Likewise, an adult may be hampered in his job or daily activities. Fortunately, it is possible to treat and manage inattentiveness using ADHD tools. Contact MEDvidi doctors today to know if you have ADHD and require treatment or implementation of techniques for concentrating better.


1 sources
  1. The prevalence of adult attention-deficit hyperactivity disorder: A global systematic review and meta-analysis. (2021)
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Written by:

Rabia Khaliq

MSc in Applied Psychology


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Evidence Based

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This article contains scientific references. The numbers
in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.