It feels like everywhere we look, someone is waving a red flag to warn us that our attention spans are shrinking. However, framing the conversation in that way often misses the most important piece of the puzzle; many folks experience attention differently, and that should not be seen as a personal failure. The narrative of having “broken attention spans” can create roadblocks for neurodiverse folks, such as those with ADHD or Autism, as it discourages the belief in possible improvement. Literal thinking can lead folks to think that attention should be endless, but that is not a sustainable goal. Rather, attention can fluctuate and, if a person feels encouraged to improve, then the focus should be on sustainability, routines, and trust in oneself.
Attention is not a singular skill that someone can either have or not, but rather it is a shifting system that can be influenced by energy levels, environment, interest, stress, sensory input, and support. Variability is normal. As a therapist specializing in neurodiversity, a large part of my work involves helping my clients find ways to work with their ADHD, rather than against it. Below are five of the mindset shifts we often focus on together. Keep in mind that these are not meant to be instant solutions, but changes in perspective that can help you to stop fighting your brain and actually start working with it.
1. Embrace Your Brain, It’s Not the Enemy
The first step in improving attention is not through forced discipline, but in learning how your attention works without judgement. While scientific approaches to improving attention have often centered on effortful training, employing strategies that lessen the required effort may prove to be more enduring and sustainable (Tang et al., 2022). This can look like tracking when your focus comes easily versus when it is harder. Rather than being upset that you struggle with morning focus at work but can concentrate for hours late into the night on a video game, pay attention to this pattern of increased attention in the evening or from greater visual stimulation. Try coming from a place of curiosity, not self criticism. Once you identify those patterns of increased attention, you can apply them to areas that need a bit more help with sustained focus.
2. Tailor Your Spaces to YOUR Needs
Rather than solely relying on willpower and pressuring yourself to improve, experiment with changing the space around you so your brain has fewer hoops to jump through. Think about how many times you have put off starting a task because you needed to organize your desk (speaking, unfortunately, from experience). There is a science to that, as visual clutter can become incredibly distracting (Esguerra, 2021). Establishing routines and healthy habits are a significant focus of my counseling when working with clients who have ADHD because they truly are a key for long term success. To build better habits, consider practical adjustments like buying noise-cancelling headphones for focused quiet time, or creating stimulating music playlists that are easily accessible to help maintain focus. For those easily distracted by their phone, Focus Friend, by Hank Green, offers excellent support. This tool provides a strong visual reminder to avoid picking up your phone and even has the option to temporarily lock it. These small yet effective changes can be incredibly helpful additions to your routines, but also require the self control to follow through with them.
3. Work in Short Bursts
Concentration does not always mean sitting perfectly still, focusing solely on one task, and working on it for hours until completion. Many neurodiverse folks benefit from brief, intentional bursts of focused attention followed by breaks. A great starting point for balancing work and breaks is the Pomodoro Technique, which involves 25 minutes of focused work followed by a 5 minute break (Almalki et al., 2020). If this timing does not seem to work for you, that is ok! You can experiment with different ranges to tweak the timing so it makes sense for your needs. The key is to embrace your brain and discover the routines that work best for you. Taking quick, little breaks (micro-breaks) is incredibly important for keeping your focus routine working well, as long as the breaks are effective (Zhou et al., 2026). For a break to be truly effective, both your mind and body need complete disengagement from work (Zhou et al., 2026). This means avoiding any thought about the task or participating in activities that demand focus. So, set a timer for your break, then get up, stretch, and step away from your work before jumping back in. When work or task-based stress feels overwhelming, self-care is often the first thing to be neglected. However, prioritizing this time is crucial for maintaining productivity. Failing to intentionally incorporate these periods of rest often leads to your brain and body taking matters into their own hands, forcing a break at what usually feels like the most inconvenient moment.
4. Honoring Interest-Based Focus
People with ADHD often find it easier to concentrate on tasks that align with their interests or have a sense of urgency. Recognizing and utilizing this pattern can make completing tasks a lot more consistent. Some ways of doing this that I have found to be successful with clients is setting “due dates,” adding whimsy, and gamifying tasks. Setting deadlines for yourself can help work with the sense of urgency where there may not have been before. You can also set earlier deadlines for tasks you anticipate procrastinating. Breaking down tasks into smaller subtasks, each with its own deadline, can also be helpful.
Some of the more silly ways I advise clients to increase productivity is through gamifying or adding whimsy to seemingly boring tasks. Gamifying tasks in the digital age is a lot easier with apps and websites. A personal favorite that I often suggest for adding whimsy to the mundane is Finch, which effectively gamifies your daily tasks by transforming your to-do list into energy, unlockable items, and currency for your own little bird companion. Another great resource is goblin.tools, a platform that focuses on reducing the mental load by automatically breaking tasks down into manageable subtasks, providing realistic time estimates for your activities, and even transforming a scattered brain dump into a structured to-do list that you can continue to refine and organize. Other ways to make boring tasks more engaging can be done through incorporating playful elements. This can be done through dance breaks between tasks, playing boss battle music from your favorite video game while finishing an assignment, or even imagining you are a barkeep at a tavern by listening to Renaissance Faire playlists while you clean your kitchen. It may feel silly, but strategic incorporation of interests through whimsy or play can help turn a draining task into something your brain is actually interested in engaging in.
5. Reach Out For Support When You Need It
You do not have to do everything on your own. If you need support, there are many professional options, like therapy, or even just support from the people around you to help when you need it. Having an outside perspective can be beneficial in pointing out patterns you may not have noticed or even just to feel less alone during the process of change. Even simple tools like body doubling, the act of working on tasks alongside a person working on their own tasks, or knowing someone is rooting for you can make it easier to start and follow through with tasks that feel overwhelming. Seeking out professional support from a counselor can be a powerful way to identify and develop more personalized coping skills and resources that align with your needs and help you work with your brain. People are often discouraged from seeking support when they need it. Tools like therapy, medication, accommodations, or even peer support are a resource, but are often seen as a last resort or shifting your responsibilities. While these resources can be incredibly helpful, truly embracing them often requires a compassionate mindset shift to dismantle the internal shame that so often creates a barrier to asking for help.
At the end of the day, increasing sustained focus and attention is not about disciplining yourself or forcing yourself into a system that does not work for you. To truly improve in a way that sticks, you have to understand how you work best and develop the support you need. Shifting your mindset from fixing something that is not truly broken to working with the tools you have will help you be more successful, make the change more sustainable, and make your life a bit less stressful.
If you or someone you know is looking for support with symptoms related to ADHD, feel free to reach out to Behavioral Health Clinic at 855.607.8242 or visit BHClinic.com
References
Almalki, K., Alharbi, O., Al-Ahmadi, W., & Aljohani, M. (2020). Anti-procrastination Online Tool for Graduate Students Based on the Pomodoro Technique. Learning and Collaboration Technologies. Human and Technology Ecosystems, 12206(1), 133–144.
Esguerra, A. (2021). Roles of Visual Clutter, Perceptual Load, and Multitasking on Monitoring Display Systems. California State University, Long Beach. Tang, Y.-Y., Tang, R., Posner, M. I., & Gross, J. J. (2022). Effortless training of attention and self-control: mechanisms and applications. Trends in Cognitive Sciences.
Zhou, H., Fang, L., Song, X., Yin, W., Kang, J., Huang, Y., & Huang, J. (2026). Do micro-breaks between study sessions enhance Chinese university students’ learning concentration? Frontiers in Psychology, 17.
