Do you ever sit down to work, only to get lost in a sea of distractions? Same here. But guess what—there’s a way to fix that!
If you have ADHD, you know that trying to focus in the wrong environment can feel like swimming against the tide. A cluttered desk, constant notifications, and a never-ending to-do list can leave you feeling stuck and frustrated. But here’s the good news: with a little intention and some simple tweaks, you can create a space that helps you focus instead of fighting against you.
December 2024, Andrew Brawner, ADHD Coach @ Agave Health
What Exactly Is a Focus Space?
Your focus space isn’t just about looking tidy—it’s about creating an environment that’s as dynamic and supportive as you are. Think of it as setting the stage for your brain to shine! With a few strategies, you can build a workspace that reduces distractions, keeps you organized, and makes getting stuff done feel a little less daunting (and maybe even a bit fun).
Easy Steps to Transform Your Focus Space
1. Organize Your Space for Clarity
Clutter creates distractions that make it harder for ADHD brains to prioritize. Clear your workspace by keeping only what you need for the task at hand. Use visual cues like sticky notes or a whiteboard to stay on track.
💡 Coach Tip: Keep a small “dump box” on your desk for items you need later but don’t want cluttering your space right now.
Why It Works: A clean, intentional space reduces mental noise and promotes a sense of calm, making it easier to focus and stay productive.
2. Use Timers to Stay on Track
Time blindness—difficulty sensing how much time has passed or how long tasks will take—is a common ADHD challenge. Timers can help by breaking tasks into manageable intervals, keeping you aware and engaged.
• Try the Pomodoro Technique: Work for 25 minutes, then take a 5-minute break.
• Set task time limits to avoid perfectionism and keep things moving.
• Gamify it: Challenge yourself to “beat the clock” and finish tasks faster!
💡 Coach Tip: Apps like Forest or physical timers like Time Timer are great for visual reminders.
Why It Works: Timers create structure and urgency, making it easier to focus, stay productive, and avoid burnout.
3. Limit Digital Distractions
Notifications, apps, and endless tabs are productivity’s worst enemy—especially for ADHD brains wired for instant gratification.
Use focus apps or website blockers like Freedom or Cold Turkey.
Move your phone out of sight (and out of reach!) to resist temptation.
💡 Coach Tip: Set up a “focus mode” on your phone that hides notifications and access to distracting apps.
Why It Works: “Out of sight, out of mind” helps you direct your attention where it needs to be, reducing stress and cognitive overload.
4. Incorporate Movement for Mental Clarity
Physical restlessness is common with ADHD, and sitting still too long can drain your focus. Movement can help reset your energy and improve mental sharpness.
Use a balance ball as a chair to stay lightly active while working.
Take short activity breaks to walk, stretch, or even dance it out.
Do light exercise before tackling tasks to boost blood flow to your brain.
💡 Coach Tip: Set a timer to remind yourself to get up and move every 30 minutes.
Why It Works: Movement increases dopamine and serotonin levels, which improve mood, reduce restlessness, and set you up for better focus.
5. Break Tasks Into Manageable Steps
Feeling overwhelmed by a big project? Break it down into smaller, actionable pieces to make it less daunting.
Start with one step at a time and celebrate small wins along the way.
If you’re stuck, use AI tools like GoblinTools to simplify task breakdowns.
💡 Coach Tip: Write each step on its own sticky note and peel them off as you complete them for a satisfying visual reminder of your progress.
Why It Works: Breaking tasks into smaller pieces helps reduce anxiety, gives you a sense of accomplishment, and keeps momentum going.
6. Take Regular Breaks to Recharge
Hyperfocus can lead to burnout if you don’t step away. Scheduling regular breaks helps you recharge and return to tasks with fresh energy.
Incorporate movement, breathing exercises, or short meditations during breaks.
Switch to a different sensory activity, like listening to music or walking outside.
💡 Coach Tip: Use your break time to drink water or grab a healthy snack—your brain works best when it’s hydrated and fueled!
Why It Works: Breaks help release tension, ease sensory overload, and improve your ability to focus when you get back to work.
7. Reward Yourself for Progress
You’ve worked hard—don’t forget to celebrate! Rewards provide the dopamine boost your brain needs to stay motivated.
Treat yourself to a snack, a favorite show, or a short break after completing a task.
Make it fun by turning your to-do list into a game with bigger rewards for bigger milestones.
💡 Coach Tip: Keep a list of rewards you love (e.g., a special coffee or 10 minutes of reading) so you can pick one when you finish a task.
Why It Works: Positive reinforcement builds momentum, improves your mood, and makes tackling your next task easier.
Bringing It All Together: Your Focus Space Awaits
From organizing your space to rewarding yourself, these tips are designed to make focusing easier and more enjoyable. Remember, there’s no one-size-fits-all approach. Experiment with these strategies and tailor them to suit your unique needs. The goal is progress, not perfection!
Ready to get started? Take 10 minutes today to declutter your desk—it’s the first step toward creating your ADHD focus space. Celebrate that small win, and let it inspire you to keep going.
Your focus space is waiting—go make it awesome!
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