Top 10 ADHD Focus Tools
Quick Tools You Can Set Up in Minutes
Timer
25 MIN • START
- Set 20–25 minutes and begin with a tiny first step.
- Keep the timer visible at the edge of your screen.
- Take a brief break, then repeat.
Single-Website Tab
ONE TAB
- Close everything except the page you need.
- Pin that tab and hide the bookmarks bar.
- Open a new window only if essential.
Website Blocker
BLOCKED
- Add your top five distracting sites.
- Schedule blocks for work hours or sprints.
- Allowlist only what you need for the task.
White Noise
NOISE ON
- Set volume just below normal speech.
- Use over-ear headphones if possible.
- Brown noise is softer; try both.
Phone Focus Mode
FOCUS MODE
- Turn on Do Not Disturb with VIP calls allowed.
- Move socials off the home screen.
- Keep the phone out of reach during the timer.
Sticky Notes
PICK ONE
- Keep only the active note front and center.
- When finished, pick the next note.
Visual Task Board
NOW ▸ NEXT ▸ LATER
- Three columns: Now, Next, Later.
- Only one card lives in “Now”.
Email Snooze & Batch
11:30 • 16:30
- Check at two set times.
- Snooze non-urgent threads to those windows.
- Turn off desktop alerts.
Supplementation (optional)
FOCUS+
Sunlight + Water
MORNING RESET
- 5–10 minutes of outdoor light after waking.
- Drink a full glass of water before coffee.
Build a 5-Minute “Focus Scene”
Your default stack
- Timer + Website Blocker + Phone Focus Mode.
- Save the combo so it launches in seconds.
- Same scene daily → less friction, more reps.
Quick workspace reset
- Clear to one task; one tab open.
- Noise on; timer visible at screen edge.
- Active sticky note centered; phone docked away.
ADHD FAQ
What Is ADHD?
Attention-Deficit/Hyperactivity Disorder is a neurodevelopmental condition involving patterns of inattention, hyperactivity, and/or impulsivity that interfere with functioning across settings (e.g., school, work, home).
Do I Have ADHD?
Only a qualified clinician can diagnose ADHD. If you recognize persistent symptoms since childhood that impair daily life, consider a professional evaluation with standardized rating scales and history review.
Is ADHD a Disability?
ADHD can be considered a disability when symptoms substantially limit major life activities. Eligibility for accommodations depends on local laws and individual assessment.
What Does ADHD Stand For?
ADHD stands for Attention-Deficit/Hyperactivity Disorder.
What Causes ADHD?
ADHD has multifactorial origins, primarily genetic, with contributions from brain development differences and environmental factors. It is not caused by poor parenting or low effort.
Is ADHD Genetic?
Yes. ADHD shows strong heritability. Family and twin studies indicate a significant genetic component.
How to Get Diagnosed with ADHD?
Schedule an evaluation with a clinician experienced in ADHD. Diagnosis typically includes a clinical interview, symptom and impairment rating scales, collateral history, and rule-outs for other conditions.
Is ADHD a Mental Illness?
ADHD is classified as a neurodevelopmental disorder. It can co-occur with mental health conditions but is not a character flaw or lack of willpower.
Is ADHD a Form of Autism?
No. ADHD and Autism Spectrum Disorder are distinct conditions, though they can co-occur in some individuals.
Keep Learning
Deeper dive on definitions, symptoms, screening, and care:
