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How to Stop Getting Distracted with ADHD: Creating an Optimal Focus Environment

Are you finding it challenging to stay focused and prevent distractions due to ADHD? You're not alone. ADHD can significantly impact concentration, making it difficult to maintain attention on a single task.
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How to Stop Getting Distracted with ADHD: Creating an Optimal Focus Environment


Are you finding it challenging to stay focused and prevent distractions due to ADHD? You’re not alone. ADHD can significantly impact concentration, making it difficult to maintain attention on a single task.

Constant distractions can become a frustrating norm, affecting various aspects of life, from work to personal relationships.

Picture the scene: You’re working on an important project, trying to meet a deadline. Your phone pings with a notification, prompting you to check your messages. While you do that, a colleague stops by, and a flood of thoughts about other tasks rushes in. Before you know it, the initial project is sidelined. Your focus? Shattered.

For children, students, and adults with ADHD, situations like this are an all-too common reality. The struggle to maintain focus can be both mentally draining and time-consuming. But fear not – this blog post will explore effective strategies to create an optimal focus environment and empower you to stop getting distracted with ADHD. Let’s dive in and discover the tools and techniques to reclaim your concentration.


How Does ADHD Impact Focus?

ADHD significantly affects focus by disrupting the brain’s ability to regulate attention and manage distractions.

Individuals with ADHD often experience challenges in sustaining attention on a specific task, leading to a higher susceptibility to distractions. This impact is not merely a matter of fleeting attention but a fundamental struggle with the executive functions that govern focus and concentration.

ADHD Symptoms That Lead to Distractions

Several key symptoms of ADHD contribute to increased susceptibility to distractions:

  • Inattention, a core symptom, results in wandering thoughts and an inability to maintain focus on a single task.
  • Impulsivity can lead to sudden shifts in attention, making it difficult to resist distractions.
  • Additionally, hyperactivity can manifest as restlessness, prompting constant movement and a heightened sensitivity to environmental stimuli.

These symptoms collectively create an environment where distractions can easily derail sustained focus. Understanding these dynamics is crucial for implementing effective strategies to mitigate distractions and enhance concentration.


Creating the Optimal Focus Environment for ADHD

Creating an optimal focus environment is pivotal for individuals with ADHD. The ability to concentrate deeply is like a gateway to productivity and success. Take, for instance, the acclaimed entrepreneur Richard Branson, who, despite his ADHD, leveraged his ability to hyperfocus to build a business empire. There are countless examples of successful people with ADHD, just like this.

Some general advice for improving focus includes minimising distractions, establishing a structured routine, and incorporating breaks to maintain sustained attention. Let’s get into this in more detail.

Design Your Workspace

Craft a workspace tailored to enhance focus by choosing optimal locations such as a quiet corner or a room with ample natural light. Position your desk to face a wall or a serene area, minimising visual distractions, and you could personalise your space with items that inspire productivity, such as motivational quotes, plants, or artwork that help guide you towards tasks – but, if you find that too many objects around your desk while you work is too ‘noisy’, aim to keep it as clear as possible. It’s all about finding what works best for you.

Invest in noise-cancelling headphones or play soft background music (instrumental genres like classical or ambient are excellent choices), creating an environment conducive to deep concentration.

Declutter your workspace by organising cables, removing unnecessary items, and implementing storage solutions to create a clean and calming atmosphere that allows your mind to focus on the task at hand

The Role of Sleep and Nutrition

Elevate your focus by prioritising restful sleep and a nutritious diet.

Quality sleep is essential for cognitive function; during sleep, the brain consolidates memories, clears out toxins, and rejuvenates neural pathways. This aids in distraction management by helping to keep your mind clear, as you set about the next day’s tasks.

Opt for a diet rich in omega-3 fatty acids found in fish, flaxseeds, and walnuts, as they support overall cognitive health by enhancing neural communication and reducing inflammation. Fueling your body with nutrient-dense foods such as leafy greens, berries, and whole grains also positively influences your ability to stay focused and resist distractions. To further improve your concentration levels, consider avoiding processed foods and excessive sugars that can lead to energy crashes and interfere with cognitive function.

Time Management Techniques

The journey to mastering time is like orchestrating the symphony of your day. Embrace techniques such as ‘essentialism’, where you allocate time and effort based on the prioritisation of tasks that you definitely want to complete.

And, when you do take a short break, use this time to stretch, hydrate, or practice mindfulness, refreshing your mind for the next cycle of work.

Utilise to-do lists as your sheet music for the day, harmonising and organising priorities into a cohesive workflow. For instance, your to-do list might look something like this:

  • Prepare lunch
  • Take the kids to play group
  • Respond to work emails
  • Buy dad a birthday present
  • Grocery shopping
  • Sign up for book club
  • Collect the kids

Conversely, when it all feels like too much to do in a day, prioritisation serves as a conductor – bringing order to task lists, minimising stress, and creating an environment conducive to focused work. Remember, the art lies not just in the completion of tasks, but in the intentional composition of your time.

How to Handle Phones and Social Media

Consider leaving your phone in another room during dedicated work hours, fostering a distraction-free environment. Embrace ADHD-friendly apps (such as SimpleMind, Evernote, or Remember the Milk) that act as sentinels, curbing screen time and instilling a sense of discipline in your digital interactions.

Schedule specific intervals for checking messages and social platforms, turning these moments into deliberate pauses rather than constant interruptions. Cultivate discipline by sticking to these schedules, allowing your mind to stay tethered to tasks without the constant pull of notifications.

This disciplined approach not only minimises distractions but also nurtures a more profound sense of control over your time and attention. The benefits extend beyond improved focus, permeating into a healthier and more intentional engagement with the digital world.


Treatment Options for ADHD – and Their Effects on Focus

Effective management of ADHD involves a combination of treatments, and discovering the right plan tailored to individual needs is paramount.

At the ADHD Centre, our patient-first approach ensures personalised and holistic strategies, empowering individuals to make informed choices about their focus and well-being.


Medication is a common and often effective strategy for managing ADHD symptoms and improving focus. Stimulants like Dexamphetamine and Methylphenidate enhance neurotransmitter activity in the brain, promoting better attention and concentration. Non-stimulant medications, such as Atomoxetine, also contribute to symptom control without the stimulating effects.

While ADHD medications can yield significant improvements, their effects vary among individuals. It’s crucial to work closely with healthcare providers to find the right medication and dosage, balancing benefits and potential side effects.


Therapeutic approaches, especially behavioural therapy, play a vital role in enhancing focus for individuals with ADHD.

As related to ADHD, cognitive-behavioural therapy (CBT) takes on a specialised role, where it feeds-into the wider treatment plan of executive function coaching. In turn, this helps cultivate targeted coping mechanisms, enhancement of organisational skills, and the management of impulsivity.

Tailored explicitly to address the unique challenges stemming from ADHD, this ADHD-specific coaching modifies patterns of thinking and behaviour associated with the condition.

It’s more than a general psychotherapeutic approach – it’s a practical, goal-oriented methodology meticulously designed to meet the distinctive needs of individuals with ADHD. Unlike generic CBT, it doesn’t just focus on the present; it crafts strategies specifically attuned to the challenges of ADHD, offering a personalised, effective avenue for managing the intricacies of attention, hyperactivity, and impulse control.

Explore our website and additional resources for a comprehensive understanding of ADHD coaching and therapies tailored to executive function challenges.

Lifestyle Changes

Making intentional and accessible lifestyle changes can be a game-changer in managing ADHD symptoms, especially in terms of improving focus and overall well-being.

1. Regular Exercise

Why: Exercise has a profound impact on cognitive function. It increases the release of neurotransmitters like dopamine and norepinephrine, which play crucial roles in attention and focus.

Example: Engaging in activities such as jogging, swimming, or even regular walks can significantly contribute to better focus. For individuals with ADHD, incorporating activities they enjoy can make exercise a positive and sustainable habit.

2. Practising Mindfulness

Why: Mindfulness involves being fully present in the moment, fostering self-awareness and reducing the impact of external distractions. For individuals with ADHD, mindfulness can be a powerful tool for managing impulsivity and improving focus.

Example: Incorporating short mindfulness exercises, such as deep breathing or guided meditation, into daily routines can enhance self-regulation. This practice encourages individuals to bring their attention back to the present, reducing the influence of distractions. Mindfulness techniques can be particularly beneficial during challenging tasks or situations, promoting a calm and focused mindset.

3. Adequate Sleep

Why: Quality sleep is foundational for mood stability, cognitive function, and attention span. Lack of sleep can exacerbate ADHD symptoms, making it more challenging to concentrate.

Example: Establishing a consistent sleep routine, minimising screen time before bedtime, and creating a calm and comfortable sleep environment contribute to better sleep quality.

4. Social Support

Why: Building connections with family and supportive friends creates a robust support system. Social interactions provide emotional support, understanding, and encouragement.

Example: Spending quality time with family, participating in group activities, or maintaining supportive friendships offers a network that understands the challenges of ADHD. This can contribute to a positive and uplifting environment.

The Pathway to Focusing With ADHD

In the journey to overcoming distractions and honing focus with ADHD, a multifaceted approach is invaluable.

Recognising the impact of ADHD on attention and concentration is the first step toward implementing effective strategies. Whether opting for medication, engaging in therapy, making lifestyle adjustments, or embracing mindfulness, individuals can tailor their treatment plans to suit their unique needs.

While medications can enhance neurotransmitter activity, the decision to use them should be well-informed and collaborative. Therapeutic interventions, notably cognitive-behavioural therapy (CBT), empower individuals to develop coping mechanisms and organisational skills, aiding in the management of distractions. Lifestyle changes, encompassing regular exercise, a nutrient-rich diet, and sufficient sleep, form a holistic foundation for improved focus.

Beyond these strategies, the phenomenon of hyperfocus, wherein individuals with ADHD become intensely absorbed in a task, provides a unique avenue for productivity. To start harnessing hyperfocus, identify the triggers, and leverage these moments of intense concentration to achieve tasks efficiently.

At the end of the day, the optimal focus environment for those with ADHD is one that embraces individuality, acknowledges challenges, and integrates diverse strategies. By understanding the interplay of treatments and lifestyle adjustments, individuals with ADHD can forge a path toward enhanced focus and a more fulfilling, productive life.

Contact us now to start your journey toward improved focus and concentration.

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We are a team of experienced Consultant Psychiatrists, Psychologists and ADHD Behavioural Coaches.

We have been diagnosing and treating people with ADHD since 2009.

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