What ADHD Science Can Teach Us About Improving Focus

Working With Your Brain

Written By: Charlotte Anderson

Every day, countless thoughts, tasks, and distractions fight for our attention—buzzing phone notifications, social media feeds, unfinished to-do lists, or even the simple urge to grab a quick snack. For those with Attention-Deficit/Hyperactivity Disorder (ADHD), it can feel like the brain is juggling too much at once, each ball demanding to be caught at the same time. Yet, the good news is that focus is not a fixed trait—it´s a skill that can be strengthened.

Think about the last time you attempted to focus on something important. Did something get in the way? Was it the vibration of your phone, background noise, or even your own racing thoughts? We will explore how ADHD science, neuroscience research and expert insights, and clinical research point to everyday tools that help our brain stay on task. From blink training to body doubling, to phone-free hours to green walks outside, these strategies are practical, compassionate, and grounded in science. 

The Dopamine Connection

At the heart of focus lies a chemical or neurotransmitter called dopamine. Think of dopamine as the brain’s motivation messenger. It gives us energy, helps us feel good about making progress on things, and keeps us tuned in to what we’re doing. 

Simply put: without enough dopamine, it's harder to stay engaged, motivated, or focused.

Task Completion with ADHD

Tasks that feel exciting, rewarding, or novel tend to release more dopamine because they activate the brain's reward pathway. When something feels new or exciting, such as discovering a new hobby, or leveling up at your job, the brain receives a burst of dopamine that reinforces attention and motivation. This explains why someone with ADHD might hyper-focus on a video game but struggle to finish homework.  Conversely, ¨boring¨ or repetitive tasks provide little dopamine, leaving the brain under-stimulated and making it feel nearly impossible to sustain focus.

ADHD Medications & Dopamine

This is why ADHD medications like Adderall, Ritalin, and other amphiphetamines are so effective for many people. They increase dopamine availability in the brain, boosting the ability to concentrate, plan and follow through.  In everyday life, adults often reach for stimulants like coffee (caffeine) or cigarettes (nicotine). Adolescents with ADHD may also be drawn more to these substances. They temporarily raise dopamine levels, which can sharpen attention and help boost performance. 

While medication and stimulants play a role, there's a bigger takeaway here: focus isn't just about will power—it's about dopamine and how our brains regulate it.  Once we understand this, we can explore natural, science-backed strategies to support focus in healthier, sustainable ways. 

How ADHD Offers Powerful Clues About Focus

ADHD isn't a lack of focus, it's a difference in how the brain regulates attention. Many focus strategies born from ADHD research are universally helpful because they align with how attention naturally works: having a clear goal, getting rewarded for progress, shaping the environment to reduce distractions, and engaging the body as much as the mind.

By understanding what supports focus in ADHD, we gain tools that can help anyone–strategies that make the most of our time, allow us to work with our attention instead of fighting it, and turn everyday tasks into something more manageable and rewarding.

Train Your Eyes, Train Your Focus

One of the most fascinating strategies comes from neuroscience research and the Huberman Lab podcast: the way you use your eyes changes how you focus.

• Dilate Your Gaze:

  Looking at a broad visual field (like the horizon) can reduce stress and open attentional capacity, while narrowing your gaze (like staring at a single object) helps with deep concentration.

• Blink Awareness:

  Blinking regulates how long information streams into the nervous system.  ADHD brains often blink in irregular patterns, interrupting focus.  Training awareness of blinking frequency–steady, not rapid fire–can reduce attentional resets.

• Time Perception & Dopamine:

  Blinks and gaze shifts also shape how time feels.  For people with ADHD, time often feels slippery–moving too fast or too flow.  Stabilizing gaze and blink patterns helps ¨reset¨ the brain’s internal clock, keeping tasks from feeling endless or overwhelming.

Try this: Before tackling a big assignment, look out a window and soften your gaze to reduce stress. When ready to focus, narrow in on one object.  Notice your blinks—steady them, and let your eyes anchor your attention.

Set Digital Boundaries That Protect Focus

Screens are one of the biggest competitors for our attention. Every vibration, notification, scroll, and click of a game is a burst of dopamine. Over time, our brains are being  trained to expect quick rewards, making slower effortful tasks (like work projects or homework) feel harder.

Kids who utilize screens outside of school for more than an hour a day are more likely to have attention and impulse control issues (Twenge & Campbell 2018). The American Academy of Pediatrics and other major organizations have recommendations regarding screen time limits. It can be hard to follow these guidelines, but it’s important to remember that too much time on screens makes it harder for our brains to slow down and enjoy things like reading, playing, or focusing on important tasks.

Hard to get off this screen? While working, charge your phone in a different room. Make use of ¨app timers¨, which lock social media accounts after a predetermined period of use. Even brief device-free periods allow the brain to recharge and prepare for deeper concentration

Build Brain-Friendly Routines

For ADHD brains, starting tasks is often the hardest part. Without structure, the brain gets overwhelmed by too many moving parts. Small steps and routines lessen this friction and provide the brain with clear instructions on what to do next. We can divide big, ambiguous objectives into manageable, concrete steps that feel doable. Using visual cues like timers help to counteract ADHD ¨time blindness¨ or trouble estimating time accurately.

• Break Tasks Into Steps:

  Instead of ¨Write my essay,¨ start with ¨Open the document, write the title, brainstorm three points.¨ Each step gives your brain a dopamine ¨hit¨ of progress.

• Utilize Visual Timers:

  A countdown clock, sand timer, or alarm clock makes time visible and tangible. This combats the ADHD challenge of ¨time blindness¨. Timers that don’t rely on a phone are most helpful. 

• Find Your Focus Hours:

  Everyone has natural peaks of energy. Some focus best in the morning, others at night. Plan your most demanding tasks for those time windows.

Engage the Body, Support the Mind

The ability to focus isn't just in the brain–it´s wired throughout the body. Dopamine is increased and attention is regulated by movement, rhythm, and sensory engagement. Research shows that exercise, even brief periods of it, enhances executive function and attention control in both children and adults with ADHD (Pontifex et al., 2013).

• Move Frequently:

  Take short walking or stretching breaks every 30-60 minutes. Even small movements help regulate dopamine and refresh concentration.

• Body Doubling:

  Work alongside someone–even silently–helps with accountability and getting started. A ¨study buddy¨ in person or even online can be a powerful tool.

• Fidgets & Tools:

  For some, fidget toys, doodling, or tapping can release excess energy and keep the brain engaged.

If you find yourself procrastinating, ask a friend to sit with you while you begin your work. Their presence facilitates a mental shift.

Moving Forward with More Skills to Navigate Life with ADHD

Enhancing focus isn't about forcing your brain to work harder–its about working with how it already operates. variations in focus are not failures but rather individual differences of brain wiring that can be supported and strengthened.

We can build compassionate, long-lasting systems that facilitate attention by combining the techniques above. These tools all demonstrate that focus IS adaptable, trainable, and achievable for everyone.

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Child Psychology Center offers neuro-affirming, culturally competent, evidence-based therapy for children (ages 0+), teens and caregivers. We offer virtual therapy for people throughout all of California, and we offer in-person therapy near San Diego (in Carlsbad, CA) and Sacramento. Our services are available in both English and Mandarin. Our licensed psychologists offer psychological assessments. While our therapists specialize in treating children, we also treat adults. We specialize in treating anxiety, child behavioral problems, obsessive compulsive disorder (OCD), ADHD, Autism, and Post-Traumatic Stress Disorder (PTSD). We offer parent coaching and consultation. We would love to support you along your journey. Reach out for a free 15-minute consultation today!

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References:

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• Zelazo, P. D., & Carlson, S. M. (2012). Hot and cool executive function in childhood and adolescence: Development and plasticity. Child Development Perspectives, 6(4), 354–360. https://doi.org/10.1111/j.1750-8606.2012.00246.x

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