What to do when you get distracted
Distractions are normal. The key is a quick return plan.
This guide offers a short reset you can repeat.
If you want to act immediately, use the tool first. Then return here to build a routine.
Explore ADHD ToolsPractical steps
The reset in 60 seconds
Stand, breathe out slowly, and name your next tiny action.
Close or move one distraction away before restarting.
Prevent repeat slips
Keep a visible task list with one active task.
Use a focus timer to support the restart.
Next steps
Suggested next stepsFocus & ADHD Support
Return to the pillar hub and choose the next guide.
ADHD focus basics
A simple overview of what helps focus when attention is scattered.
Focus sprints that feel doable
Short focus blocks with recovery breaks.
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
Is it bad to get distracted?
No. The goal is to return quickly, not to be perfect.
Should I block every distraction?
Start with one or two that matter most.
Can breathing help?
Yes, a slow exhale can help you reset.
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.