10 Focus Tips for ADHD Entrepreneurs (From One Who Has It)
If you feel stuck struggling to focus and need some tried-and-true tips to help you get shit done, you’ve come to the right place. Whether you’ve been diagnosed with ADHD, suspect you have it, or are just someone looking for ways to limit distractions—I’m sure you’ll find something on this list of 10 tips to help you focus that will support you!
This blog post contains a few affiliate/referral links – meaning that if you use them to purchase any tools or products, I may get a very small commission! However, these are all tools I’d recommend even without being an affiliate (and may have used for a while before becoming an affiliate).
How my own ADHD diagnosis impacts my business
Before we dive into the focus tips I’m going to share with you, I want to share a little bit of my backstory and why I’m even someone you should consider taking advice from. In the fall of 2020, I started my business as a Virtual Assistant; lured by the appeal of a flexible work schedule and the ever-so-achievable promise of “$10k months”.
It went well for a few months, in the sense that I was getting clients and making money, but it quickly went south in terms of how I felt. At the time, I hadn’t been diagnosed with ADHD and didn’t really have any suspicion of it, but I was working on projects for hours at a time with no breaks, skipping meals because I was so focused on work.
Just 4 months into my entrepreneurship journey, I was diagnosed with ADHD and SO many things started to make sense. Why I was able to be incredibly productive when I was working on something I was interested in. Why I experience periods of intense focus (hyper-focus) where I felt like nothing existed outside of what I was working on. And why I was struggling so much to exist as a human outside of my business.
This was the beginning of a multi-year-long journey of learning about myself, the way my brain works, gaining another diagnosis later on (AuDHD girlie here!), and re-building my business over and over again until I made it into something that actually supported me.
Now, I know that consistently struggling to focus is a sign of a larger problem in my business. It could mean:
I’m trying to work more hours than realistically feels good to me (either in a single day or week)
My back-end systems aren’t set up in a way that’s supporting me anymore
The structure of my services isn’t aligning with the way my brain wants to operate
I’m trying to force myself to do things that I’m genuinely not interested in
So while the 10 focus tips I’m about to share will support you in the short-term, you can’t “hack” your brain into focusing in an environment that isn’t built for the way it works—and you shouldn’t have to!
10 things I do to support my ability to focus as an ADHD entrepreneur
Below, I’m sharing my favorite quick tips for increasing focus as a neurodivergent business owner. They’re listed in order from 1-10 based on how quick or easy they are to implement!
1. Put my devices in a Focus Mode and limit access to notifications
I know that my brain is incredibly distract-able, so when I’m working I do everything in my power to limit the potential that something will pop up and pull my attention away from my work. Here’s how I implement that on my devices:
I put my phone and MacBook into “Work Mode”, which is a custom Focus Mode that I’ve adjusted to block certain notifications and allow others. For example, I still can get phone calls in case of an emergency, but I don’t get notifications for text messages. On my phone, “Work Mode” also hides the notification number that shows up next to each app, which means if I do use my phone for anything I’m less likely to see that I have an unread message or an app notification and get distracted.
On my Macbook, I also have a setting toggled on so that my Dock is hidden until my mouse hovers over that part of the screen, which prevents me from seeing the notification numbers and feeling tempted to check them instead of focusing on my task. You can also achieve the same effect by working in full-screen mode for the window you’re using!
Something I’ve implemented more recently is using Opal to limit my screen time on certain apps. This is helpful for blocking yourself from apps while you’re working, or limiting your time on social media, for example. I personally use Opal’s free plan, but they also have a paid version which allows you to have focus modes that you’re not able to take “breaks” from—meaning you can’t access those apps at all until the scheduled focus mode ends. I really like Opal specifically because they also have a MacBook app, which works by blocking not only apps, but also websites in your browser and I use this to block myself from scrolling on Instagram or Threads on my laptop when I’m supposed to be working.
On a related note, when it comes to notifications I actually don’t have any turned on for business-related apps on my phone. Gmail, Instagram, Slack, etc. are all turned off so I’m only checking those apps when I actively choose to. This not only helps keep me focused, but allows me to set stricter work-life boundaries as well because I’m not constantly being pulled into “work mode” from seeing a notification when I’m eating dinner, spending time with friends, etc.
2. Listen to music that’s designed to support focus
There are a lot of options with this one, but anything instrumental is great to put on in the background. Film scores in particular are a great choice for background music while working because they are engineered to be in the background! I know some other ADHD entrepreneurs I’ve connected with enjoy listening to brown noise playlists as well.
On the flip side, if you’re someone who thrives when you’re surrounded by other people (like working at a coffee shop) you might enjoy Coffitivity! They have free coffee shop soundtracks that you can listen to, which are great options if you’re someone who thrives in a coffee shop environment but doesn’t want to be spending $7 on a matcha every day.
My personal favorite, is an app called brain.fm. I initially found this based on a recommendation from a fellow ADHD entrepreneur and it has been my go-to for years whenever I’m struggling to focus on something, or need to get into more of a deep focus vibe. Brain.fm’s music contains patterns that shift your brain state with entrainment (you can learn more about their science on their website).
Inside of the brain.fm app, you’re able to select from 4 different categories: focus, relax, sleep and meditate. Within each main category there are also sub-categories based on what your goal is. The focus category, for example, is broken down into: deep work, creative flow, study & read, and light work, allowing the app to customize the type of music that’s played based on the type of task you’re working on.
Once your music is playing, you have the ability to change the neural effect between low, medium or high. High is recommended if you have attention challenges, such as ADHD and this is the setting that I keep my app on. I’m also a big fan of the unguided meditation setting on Brain.fm and use that often too!
3. Use a Pomodoro timer to create a sense of urgency
This isn’t something that I use every day, but it is something that I find helpful on some days where I’m doing other things to help myself focus and it still isn’t working. The app I use is called Focused Work, but there’s a ton of different options available!
I find Pomodoro timers most useful because you have the ability to customize how long you’re working and how long your breaks are. The default Pomodoro method is 25 minutes of work followed by a 5 minute break for a total of 4 hours. However, I typically opt for longer work periods and slightly longer breaks because the type of work I do requires more time to complete and doesn’t often have “quick tasks” involved. This allows me to get into a good groove of focus and still remember to give myself a break every so often!
There are a few reasons why I find Pomodoro timers helpful for focus:
Because it creates a “deadline” and tricks my brain into trying to get things done before time is up
I keep the timer up on my phone screen which stops me from grabbing my phone and scrolling on social media when I start to lose focus or interest in a task
It motivates me to continue what I’m working on because I can see the time counting down until I get to take a break and scroll on my phone or take a quick walk, etc.
I've also found that just using a normal timer on my phone to countdown to a specific time or an app to track my time, like Toggl Track, help me stay focused better because I can see the timer and it reminds me that I'm trying to get something done!
4. Watch a show or video, or listen to a podcast in the background
I know this one sounds like it would be counter-productive, and depending on what you’re working on it can definitely not be the right option, but there is actually a science behind this.
Sometimes the reason why we’re struggling to focus on a task is because it’s not exciting and we know it isn’t going to be providing our brain with any dopamine, so our brain continues to avoid it. Pairing a not-so-exciting task with a fun show, video, or podcast allows your brain to get dopamine while you complete the task so that there’s less resistance to the process.
This typically only works for me for tasks that don’t require a ton of brain energy and with shows that I’m okay with tuning in or out of. I find that re-watching shows I love and have already seen works great for this because I already know what happens and am less likely to get distracted from what I’m trying to work on by paying too close of attention to the plot of what I’m watching. If it’s a show I haven’t seen before or something I want to pay a lot of attention to, it typically doesn’t achieve the desired result because I just get sucked into the show instead of working!
5. Change your environment when you feel distract-able
Don’t underestimate the power of changing your environment. Sometimes I can be using all of my tools to help my brain focus, and it’s just not cutting it. Most of the time in that situation I switch up my environment and it does the trick!
This can be as simple as moving from one room to another in your house or apartment—for example, some days I’m just more productive working on the couch than I am at my desk. Or it can be going out and working somewhere outside of your home like at a coffee shop, a bookstore, a co-working space, or a library, depending on what type of environment you work best in.
Being in a public space where other people are also working, is supportive as well because it allows us to practice a form of body-doubling where because we see other people doing work, our brains are more likely to also get work done.
6. Try body-doubling with a friend
Speaking of body-doubling, sometimes just watching someone else work is enough motivation to kick your brain into high gear so you can get stuff done. There are a few ways to accomplish this even if you’re someone who doesn’t have a ton of local friends, so don’t automatically write this one off as not an option.
You can, obviously, ask a friend to meet you in person while you both work but you can also hop on a Zoom call with a friend and both stay muted while you work, there’s sometimes opportunities to join group Zoom co-working sessions, people go live on Instagram and Tiktok to body double, and there’s even YouTube videos of people working that you can watch.
If you’re looking for a recurring, no-cost, body-doubling session to join, one of my business friends, Danielle, hosts weekly Blog-A-Longs which I love to attend! You don’t have to be working on blogging, but if you are, you’ll have the added opportunity to ask her questions at the end of the call (for free!) and get her expert advice as an SEO Expert & Copywriter.
7. Use noise cancelling headphones
I have this one lower on the list because there is a monetary element required for this, but in terms of how impactful it’s been to me—it would be number one. Being able to block out all of the tiny distracting noises, like my partner gaming in the other room or my cats running up and down the stairs, helps keep me in the zone when I’m trying to work. I also think that my brain has learned to associate “deep work” with having my headphones on, so it knows when I put them on it’s time to lock in…maybe I’m imagining it but I swear it’s true!
I personally use the Bose QuietComfort Wireless Noise Cancelling Headphones but there are tons of options to choose from. I really enjoy these ones because of the ability to switch between ‘Quiet’ to ‘Aware’ modes with the press of a button, which easily allows me to switch off noise cancelling to have a conversation without needing to remove my headphones completely.
As someone who is also autistic, I am extremely sensitive to both in-ear and over-ear headphones as they tend to get uncomfortable for me rather quickly. This is the first pair of over-ear headphones I’ve owned that I’m able to comfortably wear for extended periods of time (multiple hours at once) without any discomfort, headaches, etc.
I also typically wear glasses, which is typically another discomfort with over-ear headphones but I find that these are still comfortable to wear for extended periods of time while I’m wearing glasses. The only downside is that the noise cancelling isn’t as effective if you’re a glasses-wearer due to the fact that the headphones aren’t able to be fully flat against your head.
8. Try functional mushroom coffee or matcha for a calmer focus boost
For some added context to my own personal experience—I have developed an extreme caffeine sensitivity within the past 5-7 years, so if I were to go out and drink a regular cup of coffee I would experience heart palpitations, start sweating, and immediately need to take a trip to the bathroom (if you catch my drift). I also had worked with my doctor to try a number of medications for my ADHD by this point including Adderall, Ritalin, and Strattera, but for a variety of reasons, none of them ended up being a good fit.
Because of that, I did a lot of research on coffee-alternatives and initially gave MUD / WTR a try but didn’t love the taste of it or the, well, “mud” in the bottom of the cup. That was when I found Everyday Dose’s Mushroom Coffee and found something that I not only enjoyed the taste of, but genuinely helped me focus and feel more energized.
Unfortunately, even with Everyday Dose’s lower caffeine content—45 mg of caffeine—because my sensitivity has continued to worsen over the years I am strictly a matcha drinker now! My favorite brand for functional mushroom Matcha is Ascend Mushrooms.
Both Everyday Dose and Ascend Mushrooms use Lion’s Mane and Chaga in their products, two functional mushrooms which both are thought to have health benefits. I personally have found that products with Lion’s Mane help my ability to focus, but each person’s experience is different!
9. Try breaking down your tasks into more specific actions
If you’re like me, getting started is one of the hardest parts of working or completing any task. One thing I’ve found is that the broader the task, the harder it is for me to start it and the less likely it is to get done. Looking at something like “Emily’s project” on my to-do list only overwhelms me but if I take it a step further and say “outline Emily’s email templates, respond to Emily’s email, and work on Emily’s design revisions” as three separate tasks, it’s much more palatable for my brain.
This isn’t the case for everyone though, and some folks are more overwhelmed when using this approach. If having broader tasks works better for you; do that! The most important thing is to find what works for your brain and go with that, rather than trying to do what other people may be telling you to do.
P.S. It's also super important to be reasonable with the amount of things you're trying to accomplish in one day. If you're over-filling your to-do list every day, it doesn't matter how many of these tools you use to help your brain; you're still going to struggle to finish it all <3
10. Create a schedule that doesn’t hinder your focus
One of the best things I did to give my brain the ability to focus better was shifting my work schedule. Obviously this is only so flexible if you have responsibilities outside of your business that influence your schedule, like kids, pets, being a caregiver, etc. so I recognize that this is a privilege that I have!
I came to notice that whenever I had a call scheduled on a certain day or days, I wasn’t productive at all. I would spend the time before the call constantly checking the clock to see how much time I had before the call and stressing about whether I had time to complete a task, how much time the task was going to take, if I would end up having to stop in the middle of it, etc.
This thought process lead to analysis paralysis and not actually getting anything done so unless my calls were early in the day, most of my time was completely wasted. That’s when it occurred to me to make two changes to my schedule:
Only take calls on certain days of the week
Don’t assign myself any work on those days
My strategy for a few years now has been to only have client calls one day per week and I don’t add any tasks to my schedule on that day. This allows me to stack all of my calls on one day so that I can focus easier throughout the rest of the week and if I don’t end up having calls or if I just have one and I decide to do some work, I’m just allowing myself the bonus of getting ahead (or taking the day off!)
This also has been incredibly helpful because I tend to struggle with getting my brain to quickly switch from one topic or type of work to another, so even when I was able to get work done on the days I had calls, it took so much effort to resume what I was doing after a call ended when I had to switch my brain to a different topic that I ended up feeling a lot of mental fatigue too!
Focus tips are great, but they aren’t the end-all be-all
As useful as these have been for myself and other folks I’ve shared them with, they are not a replacement for taking care of your body. If you aren’t prioritizing getting enough restful sleep, aren’t managing your stress, and aren’t properly fueling your body with the food you’re eating — you still might not see success from these.
These tips I’ve shared are meant to be additions to your routine, but I can speak from experience when I say that when I’m not taking proper care of myself my ability to focus lessens even more because my body is working twice as hard just to keep me going.
If you’re feeling like it’s difficult for you to focus, don’t forget to check in with yourself and make sure you’ve supported your body before you try to “trick” your brain into focusing. And don’t beat yourself up when you have a “bad brain day”, as I like to call them, every so often where no matter what you try, you aren’t able to focus.
It’s better to just allow your brain time to rest than to try and force yourself to keep working, especially when we both know it will take you 4x as long to complete one task on day where your brain isn’t feeling it than it would if you just gave yourself grace, took time to rest, and completed that task the following day!
By the way, if you’re new to my world and this is the first time we’ve met: hi, I’m Fran! I’m a client experience architect & AuDHD entrepreneur who believes that your client experience should support YOU, not just your clients. As you read before, I’ve gone through my own journey of understanding how to navigate entrepreneurship as a neurodivergent human.
That’s why I’m so passionate about creating back-end systems & client experiences that are built around the way each individual business owner operates. Because running your business should be something you’re able to enjoy—not something that feels like it’s preventing you from actually living your life!
If you’re interested in learning more about how I support neurodivergent business owners, you can check out my client experience services here or learn more about my story!
