Boosting Focus for ADHD: Creating an Environment Where Attention Thrives
Updated: May 9
Ever sat down to pay bills on your computer and ended up looking for whether penguins have knees? And yes - they do! For many people with ADHD, the challenge is not just starting a task or lack of will power - but staying focused to finish it.
This difficulty stems from how the brain regulates attention over time, especially when the task is not interesting enough for your amazing brain.
Next time you started to work - but instead started to plan what you are going to plant in your garden or where to go on vacation in the summer...Rethink your work environment!
Why Starting a Task and Sustaining Attention Is Hard with ADHD
Attention depends greatly on executive functions - mental processes that help us start, continue, and switch tasks. These functions rely on our brain that regulate alertness and focus. For people with ADHD, maintain attention is even more susceptible to external factors around us.
Many people with ADHD works well at coffee shops - where there are moderate stimulation (not distracting) in the background, less competing things to do compared to being at home, and familiar sounds and smell to put you in a focus zone. You also get the body doubling-effect when you are surrounded by others focusing on their work.
Engineering a Workspace That Supports Focus
A workspace well-designed with ADHD in mind invites you to settle and start a task (hopefully not too boring). The right environment helps your brain to stay focused longer to finish a task.
3 Supportive Workspace Essentials:
✦ Clear work surfaces with essential materials within your reach (avoid having to get up to find items or materials you need for your work).
✦ Visible goals and write down tasks on a white board near you (or on a sticky note).
✦ Seating that allows movement (swivel chair, standing desk).
Dopamine-boosting tip!
Add a plant or new item you love on your work desk. ADHD brain loves novelty. A small element to incorporate playfulness that does not compete with the main task invites you to the workspace - and hopefully not to research about penguins. Let's explore how you can utilize your workspace environment to maximize your executive function & focus today!
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