I have ADHD, and I often struggle to focus, except for when I first wake up.

I have ADHD, and I often struggle to focus, except for when I first wake up.

Take advantage of your focused time in the morning. Use it for important tasks that require concentration, like planning your day, tackling difficult work, or organizing things.

Reduce distractions in your environment. Try keeping your workspace clean, using noise-canceling headphones, or setting up a designated quiet spot to help you focus better.

Use timers or alarms to structure your focus sessions. Try working in short bursts—like the Pomodoro Technique, where you focus for 25 minutes, then take a 5-minute break. This can help keep your attention on track without feeling overwhelmed.

Take short movement breaks to reset your focus.

When you feel your attention slipping, try standing up, stretching, or walking around for a minute. Physical movement can help refresh your brain and improve concentration when you return to your task.

Break large tasks into smaller steps.

Big tasks can feel overwhelming, making it hard to focus. Try splitting them into smaller, manageable chunks—this way, you’ll stay engaged without feeling drained.

Try using visual or written reminders.

Sticky notes, a to-do list, or a digital planner can help keep your goals visible, so you don’t lose track of what needs to be done. Color coding or using simple keywords might make it even easier to follow.

Practice mindful breathing or meditation.

Taking a moment to breathe deeply or do a short meditation can help reset your focus, reduce stress, and improve concentration. Even a few minutes of slow, deep breaths can make a difference!