Focus is less about forcing your attention to stay put, and more about removing what pulls it away. Three things that help:
1. Work in short, timed bursts
Set a timer for 15 or 20 minutes and stay with one thing until it goes off. Short, clear stretches are far kinder to an ADHD brain than open-ended “just concentrate”.
2. Clear the runway before you start
Close the spare tabs, put your phone in another room, and have what you need to hand. Every distraction removed is one less thing tugging at you.
3. Give stray thoughts somewhere to land
Keep a notepad beside you. When “reply to Sam” pops up, write it down and carry on, rather than chasing it.
Pick one and try it this week.
This is the sort of thing we work on together in coaching, at your pace, on Zoom. If you would like to explore it, the first step is a discovery session.
About Linda Fox
Linda Fox is an ICF-ACC credentialled Adult ADHD Life & Business Coach (CALC), coaching since 2000, with lived experience of ADHD herself. She works with entrepreneurs, legal and medical professionals, and others navigating demanding careers, helping them build practical strategies that fit how their brain actually works rather than fighting against it. UK-based, supporting clients with ADHD and AuDHD worldwide on Zoom.
