How to Refocus When You Have ADHD

As a therapist specializing in ADHD and anxiety, I often hear my millennial clients describe focus as a sort of gift that occurs somewhat rarely. Many of them share the joy they feel when their brain finally "clicks" into focus– this can feel like an almost magical moment when tasks that usually feel insurmountable suddenly become manageable, and even enjoyable.

However, as we all know, focus can be fleeting with ADHD. Small or large interruptions (a phone notification, a nearby conversation, or a wandering thought train) can break that precious concentration. The emotional fallout of these interruptions can be intense, ranging from frustration and irritability to self-beratement and outright despair. Refocusing can feel impossible.

If this sounds like you, know you’re not alone. Luckily, there are ways to regain focus when it inevitably gets lost. Understanding why focus feels so elusive for people with ADHD, why interruptions can trigger such strong emotional reactions, and how to harness focus when it feels far away can help you build self-compassion and live a more balanced life. 

The Joy of Hyperfocus and ADHD

When you live with ADHD, there are a lot of hidden costs that can plague everyday life. Among them are concentration and focus. Exerting focus with ADHD can feel like an insurmountable hurdle. That’s why periods of hyperfocus – times where you become deeply immersed in a task, often to the exclusion of everything else – feel so good. These moments can feel magical, allowing you to dive deeply into something you care about or need to complete. Plus, these are often times of high productivity, and let’s be honest: in our capitalist world, productivity pretty much always feels like a win. 

Hyperfocus is often seen as a "superpower," but it’s also unpredictable. You can’t always summon it when you want to, which makes it feel chaotic. That’s why it’s so exhilarating – and relieving – when it does arrive.

The Emotional Impact of Interruptions

When your focus is interrupted, it can feel like a balloon popping. That sense of flow disappears, and you’re often left feeling dysregulated and ungrounded. Interruptions don’t just disrupt your productivity—they can also evoke strong emotions like:

• Irritability: You might feel snappy or angry at the source of the interruption.
• Sadness or despair: If you’ve struggled for hours (or days) to get into the zone, losing focus can feel like a significant setback.
• Anxiety: Interruptions can trigger all kinds of worry spirals and cognitive distortions about your productivity and whether you’ll be able to refocus.

Strong reactions like these may feel frustrating and unsettling, but they’re quite normal for people with neurodivergence. They’re simply tied to the way your ADHD brain works. While the emotional reactions themselves aren’t a problem, they can be isolating and lead to feelings of low self-worth when you don’t have the proper support to process and understand them. Ultimately, they can lead to mental health problems, including anxiety, depression, and ADHD burnout. 

Why ADHD Refocusing is So Hard

Refocusing after an interruption is particularly challenging for people with ADHD, in large part  because of differences in how the brain processes attention. The ADHD brain tends to struggle with transitions, whether that’s shifting into focus, out of focus, or back into focus after being interrupted.

Then there are the classic ADHD difficulties with executive functioning. Executive functioning includes things like planning, working memory, prioritizing, and self-regulation. Struggling in these areas makes it exponentially more difficult to get back on track once your attention has wandered.

Strategies to Regain Focus

Interruptions are unavoidable, but there are strategies you can use to refocus when they happen. These strategies are designed to help you work with your ADHD brain, rather than against it.

1. Pause to acknowledge your feelings

When an interruption disrupts your focus, it’s natural to feel irritated, anxious, or upset. Instead of suppressing these feelings, take a moment to acknowledge them.

Try saying to yourself, “I’m feeling frustrated because I was in a good flow, and now I’m not.” Remember that it’s normal and okay to be frustrated about your experience. This simple act of acknowledging your current emotional state can help you accept and process your emotions, and prevent them from derailing you further.

2. Create a buffer zone for interruptions

Whenever possible, design your environment to minimize disruptions. You obviously can’t control all disruptions (such as the ones that come from a wandering mind), but you can create a buffer zone. This might include:

• Turning off notifications on your phone or computer.
• Letting others know when you need uninterrupted time.
• Using noise-canceling headphones or a white noise machine.
• Wearing a hat or something that limits your visual field to reduce visual distractions.
• Setting a timer to maintain a focused container. 

While you can’t eliminate all interruptions, reducing them can help you protect your focus and make it easier to regain your rhythm if you’re interrupted.

3. Develop a refocusing ritual

Having a go-to ritual for getting back into the zone can make refocusing feel less daunting. Some ideas include:

• Taking three deep breaths to reset your nervous system
• Writing down where you left off so you can pick up again quickly
• Using a grounding technique, like naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste
• Going for a short walk or getting up and doing a few jumping jacks to refresh your body and brain

These rituals act as a bridge between the interruption and your task, helping you shift gears more smoothly.

4. Use timers and breaks

It can be much easier to refocus when you know you won’t have to sustain it for an indefinite period. Try using the Pomodoro Technique, which involves working for 25-minute intervals followed by a 5-minute break. During the break, be mindful of how you spend your time. Rather than scrolling through your phone, for example, try to do something that feels relaxing or recharging, such as a walk around the block or some gentle stretches.

Short bursts of focus can feel more manageable, and the breaks give your brain a chance to recharge.

5. Be gentle with yourself

Above all, practice self-compassion. ADHD is a neurological condition, not a character flaw. Losing focus doesn’t mean you’re lazy, unmotivated, or incapable. It just means your brain processes attention differently. 

If you’re finding it hard to refocus, try to approach yourself with the same kindness you’d offer a friend in a similar situation. And if you truly can’t refocus, ask yourself whether you really need to get that thing done today or right this second. Can you give yourself a longer break and do something enjoyable? The more you can release the frustration of losing focus in the first place, the more your nervous system will be able to settle down enough to get back to the task at hand.

ADHD Therapy and Coaching for Better Focus

If you struggle to navigate losing and regaining focus and attention, you’re not alone. While interruptions and the struggle to refocus can be frustrating, they don’t have to derail your day. By understanding your brain, acknowledging your emotions, and using strategies that align with your needs, you can regain your groove and move forward with confidence.

If you want support, I help people like you have a more balanced life with ADHD. I’m here to help you:

• Understand the feelings and emotions behind struggles with focus and attention
• Come up with personalized strategies for managing focus and interruptions.
• Develop new ways to talk to yourself with compassion and understanding when you feel derailed.
• Address beliefs about yourself and the world that increase shame and distress.
• Dial down underlying anxiety, depression, or perfectionism that might be contributing to your difficulties.

Learn more about my therapy services (including EMDR and talk therapy) if you’re located in Idaho or Iowa. For all other locations, check out my coaching services. My coaching program offers all the same expertise, tools, and guidance as therapy in a more direct and goal-oriented approach that you can benefit from anywhere. 

‍Reach out today to schedule a complimentary consultation and see if we’re a good fit. Let’s start building a better future together.