ADHD focus basics you can use today
Focus improves when the task feels smaller and the environment is simpler.
This guide covers the fundamentals and links to short tools.
If you want to act immediately, use the tool first. Then return here to build a routine.
Start Focus TrainingPractical steps
Reduce the starting barrier
Pick a task that takes 5 minutes or less to begin.
Remove one distraction you can control (tabs, phone, noise).
Use short sprints
Set a 10–15 minute timer and focus on one outcome.
Plan the next break before you start.
Next steps
Suggested next stepsFocus & ADHD Support
Return to the pillar hub and choose the next guide.
Focus sprints that feel doable
Short focus blocks with recovery breaks.
Distraction reset plan
A quick routine to reset after a focus slip.
Planning with ADHD
Simple planning steps that reduce overwhelm.
Focus starter routine
A short focus routine to help you begin a task with clarity and a steady pace. Educational guidance only.
Focus starter routine
A short focus routine to help you begin a task with clarity and a steady pace. Educational guidance only.
Quick FAQs
Do I need long sessions?
No. Short, repeatable sprints often work better.
What if I lose focus quickly?
Reduce the sprint length and add a planned break.
Is this only for ADHD?
These methods can help many people, not just those with ADHD.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.