ADHD Toolkit
Focus
Practical strategies and tools to help you harness your attention and accomplish what matters most
The Pomodoro Focus Timer
π Work in Focused Sprints
The Pomodoro Technique breaks work into 25-minute focused sessions with 5-minute breaks. This helps prevent burnout and maintains your attention.
25:00
Sessions completed today: 0
Priority Matrix: What Needs Your Focus?
π The Eisenhower Matrix
Not everything deserves your focus right now. Sort your tasks by urgency and importance to decide what truly needs your attention.
Do First (Urgent & Important)
Schedule (Important, Not Urgent)
Delegate (Urgent, Not Important)
Eliminate (Neither Urgent nor Important)
Your Focus Environment Checklist
π― Optimize Your Space for Deep Work
Environmental factors can make or break your focus. Check off what you've set up:
- Phone on silent or in another room
- Closed unnecessary browser tabs and apps
- Comfortable temperature and lighting
- Water and snacks within reach
- Noise-canceling headphones or background music ready
- Desk cleared of visual distractions
- Told others you need uninterrupted time
- Set a timer for how long you'll work
Task Breakdown: From Overwhelming to Doable
π¨ Break Down One Big Task
Big tasks feel impossible with ADHD. Break them into tiny, specific actions. Each step should take 15 minutes or less.
Focus Strategies That Work for ADHD
- Body doubling: Work alongside someone else (in person or virtually). Their presence helps you stay on track.
- The 2-minute rule: If something takes less than 2 minutes, do it now. This prevents small tasks from piling up.
- Temptation bundling: Pair a boring task with something enjoyable, like listening to your favorite podcast while doing admin work.
- Visual timers: Use timers you can see (like Time Timer app) so you know how much time remains without checking constantly.
- Transition rituals: Create a 5-minute routine that signals "focus time is starting" to your brain.
- The parking lot: Keep a notepad for random thoughts that pop up. Write them down and return to them later.
- Energy matching: Do your hardest focus work during your peak energy times (morning for many, but everyone's different).
- Sensory anchors: Use the same scent, music, or location for focus sessions to train your brain to concentrate.
Weekly Focus Reflection
π What Worked This Week?
ADHD brains thrive on novelty, so strategies that worked last month might not work now. Track what's helping.