ADHD in Adults: 8 Practical Strategies to Improve Focus Today

Living with adult ADHD often feels like running dozens of open tabs on a computer that just can’t keep up. Your mind jumps from idea to idea, the to-do list never ends, and executive function seems to go offline at the worst moments. As both a therapist and someone with ADHD myself, I’ve spent years sorting through strategies—ditching the rigid ones and keeping what’s actually doable on real-life, low-energy days.

These eight strategies are practical, evidence-informed, and flexible. They’re designed to meet you where you are—not where productivity culture thinks you should be.

1. Time-Box with Micro-Sprints:

Pomodoro… but gentler.

ADHD brains often get stuck when tasks feel vague or endless. That’s why short, structured work intervals help: they create urgency without overwhelm. Start with just one 20–25 minute sprint on a low-stakes task. Follow it with a 5–10 minute break, and if you’ve got energy, do it again. Even one sprint is a win. Keep it kind. This isn’t about hustle—it's about momentum.

2. Externalize Executive Function:

Free up your brain with visible, bite-sized action steps.

Working memory is often compromised with ADHD, which makes it hard to juggle mental lists or get started. Instead, use a single, visible spot for your “Next Action”—a sticky note on your laptop, a whiteboard, or a simple task app. Make it ridiculously specific. “Start laundry” is better than “do chores.” The less mental translation required, the more likely it’ll get done.

3. Reduce Friction and Spoon-Feed the Start

Getting started is the hardest part. Make it easier.

Before any task, set a 2-minute timer to gather what you need. Then start with just 10 minutes of effort. You can also prep a “launch kit” for recurring things—a packed gym bag, a folder with tax docs, or a prepped dinner ingredient bin. Make the start so easy that your brain can’t say no.

4. Move Your Body, Shift Your Space

Your environment and movement patterns can either fight you—or work for you.

Movement boosts dopamine, attention, and executive function. Try alternating between sitting and standing every 25 minutes. Stretch. Pace during phone calls. Walk around the block between tasks. Go to the gym.

Meanwhile, your workspace should be ADHD-friendly: clear surfaces, minimal visual noise, headphones with instrumental music, and tools placed where you need them. Control the chaos, even a little.

5. Use the “Body Double” Strategy

The ADHD brain doesn’t like going at it alone. So don’t.

Working alongside someone else—even virtually—provides subtle accountability and structure. Set up a coworking date with a friend, join an ADHD-focused online body-double group, or sit quietly next to a partner while you each work. Say your task aloud, set a timer, and check in after. You’re more likely to stick with it when someone else is in it with you.

6. Manage Distractions Before They Happen

Set up barriers while your future self still has willpower.

Turn off nonessential notifications. Put your phone in another room. Schedule dedicated time for email instead of checking it constantly. Use tools like Freedom or Cold Turkey to block black-hole websites. You don’t need iron will—you need fewer temptations in arm’s reach.

7. Use Values to Power Through Resistance

When motivation is low, meaning matters more.

From an ACT (Acceptance and Commitment Therapy) perspective, values—not feelings—are what get us through hard tasks. Before you start, name the “why”: “This helps me feel competent,” or “doing this makes my home calmer.” Then begin with just five minutes. You don’t have to want to do the thing. You just have to care about what it’s connected to.

8. Pair Behavioral Tools with Medical Support

You’re not broken—your brain needs different inputs.

For many adults, the gold-standard treatment for ADHD includes both behavioral strategies and medication. Medication helps sharpen focus and regulate mood, making your tools actually work. But meds alone aren’t magic—you still need habits, structure, and support. If you’re unsure where to start, talk to a licensed psychiatric provider and consider therapy that focuses on ADHD-specific skills.

When to Get More Help

If ADHD symptoms are interfering with your work, relationships, or mental health—or if you suspect anxiety, depression, or trauma is also in the mix—it’s time to get support. Outpatient therapy, medication management, CBT for ADHD, and executive function coaching can all be part of your toolkit.

From One ADHD Brain to Another

I still use these tools—timers, body doubles, sticky notes, launch kits—because they meet me where I am. They don’t require perfect energy or perfect focus. They just require a willingness to try. Pick one strategy this week. Treat it like an experiment. No judgment. Just curiosity. You’re building systems around a brain that works differently—not less.

You’re not alone in this, and there’s nothing wrong with needing different tools. That’s not a flaw—it’s just how your brain thrives.