How I Find Focus and Flow with ADHD
How I Find Focus and Flow with ADHD
I know so many of us with ADHD wrestle with: focus. How do we keep moving forward when our brains are darting from one idea to the next? And how do we find those rare moments of flow where everything just seems to fall into place?
Let me tell you—this is something I’ve struggled with for most of my life. My mind feels like it’s juggling a thousand things at once, but actually finishing one of them? That can feel like trying to nail jelly to a wall.
And then there’s hyper-focus—that double-edged sword. Sure, it’s brilliant when I’m locked in and making progress, but it’s not always on what I need it to be. I’ve lost count of the times I’ve spent hours on a random, fascinating project while completely ignoring what’s “urgent.”
The thing is, our ADHD brains are wired differently. We thrive on curiosity and urgency, which can make ordinary, everyday tasks feel like trudging through mud. So, how do we work with our brains instead of fighting against them?
Here’s what’s helped me:
1. Break It Down
Big tasks can feel impossible to start. Instead of aiming to “write a blog post,” (which for me is just as avoidance triggering as “clean room”) Instead, I’ll break it into steps like “choose a topic” or “write one paragraph.” Tiny wins build momentum. The trick I find that works best, is to get super specific about the step I need to take next.
2. The Timer Trick
Have you ever heard of Parkinson’s Law? —work will expand to fill the time allotted for its completion. This is me, so timers have become my friend. I’ll set one for 25 minutes and focus on just one thing. Then, I reward myself with a little break or make a cuppa. It’s like turning focus into a series of sprints rather than a marathon. It’s also known as the Pomodoro technique.
3. Declutter the Noise
Distractions are my kryptonite, especially as a mum. Turning off notifications or popping on headphones doesn’t solve everything, but it definitely helps. I’ve also started to utilise to Downtime feature on my phone and have it scheduled to activate at night time. Which has made space for me to read more, instead.
4. Create a Space for Flow
For me it can be as simple as lighting a candle, or clearing my desk to remove the ‘noise’ of clutter. Our environment can do so much to support (or sabotage) our focus. Creating a small ritual around the intention of flow and focus signals our brains that it’s time to work.
5. Honour Your Energy
This has been a game-changer for me and I’ve come to respect, and accept, when my energy needs nurturing. If my brain’s just not cooperating, I don’t force it. Instead, I’ll take a break—maybe go for a walk, spend time with my kids, or even take a nap. Flow feels more natural when I’ve given myself space to recharge.
One afternoon, instead of forcing myself to power through, I took a 20-minute walk outside, put my earphones in and listened to a podcast. When I came back, I had a new perspective and the focus I needed to finish the task.
But here’s the thing: finding focus isn’t just about tools and strategies—it’s also about how we treat ourselves.
If you’re like me, you might have spent years feeling like focus was something you were failing at. It’s easy to believe the narrative that being “distracted” means we’re lazy or not trying hard enough. But let me tell you, that couldn’t be further from the truth.
ADHD isn’t a lack of effort—it’s a different way of thinking. For me, the biggest shift has been learning to approach my brain with curiosity instead of criticism.
Now, instead of getting frustrated with myself, I try to celebrate the little wins. Did I finish one task today? Great! Did I make progress, no matter how small? That’s enough.
Because here’s the truth: flow isn’t a state you live in. Flow naturally ebbs and flows.. Some days, you’ll be firing on all cylinders and raring to go. Other days, you’ll be stuck, spinning your wheels—and that’s okay.
Let’s Figure This Out Together
I’d love to hear from you. How do you navigate focus and flow with ADHD? What’s worked for you—and what hasn’t? I’d love to learn from your experience.
Until then, remember: your worth isn’t measured by how much you get done. You are enough, just as you are.
With love,
Sherry x