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Focus Tools That Work
Tools tailored for your age and ADHD brain
Use a Visual Checklist
Instead of words, use pictures, stickers, or checkmarks to track what you need to do. Make it colorful and fun!
How to Do It:
- Write down 3-5 things you need to do today
- Draw a picture or use a sticker next to each one
- Put a BIG checkmark when you finish (make it satisfying!)
- At the end of the day, see all your wins
Why it works: Visual checklists help you remember, and checking things off gives your brain a dopamine boost that helps you keep going!
Ages 8-12Ask for a Buddy
Sometimes doing something with a friend or grown-up makes it way more fun and less hard.
How to Do It:
- Pick something you need to do (like cleaning your room)
- Ask someone to be your buddy
- Do it together — you chat and work at the same time
- Set a timer so it doesn't feel endless
- Celebrate together when done!
Why it works: Having someone nearby makes boring tasks feel less lonely. You're not alone — you're a team!
Ages 8-12Make It a Game
Turn boring tasks into fun challenges. Race against a timer, earn points, or pretend you're a character doing the task!
How to Do It:
- Pick a boring task (homework, cleaning, etc.)
- Set a timer and try to beat your best time
- Give yourself points for each step completed
- Pretend you're a superhero or character doing the task
- Celebrate when you "win" the game!
Why it works: Games make boring things exciting! Your brain loves challenges and rewards, so give it what it wants.
Ages 8-12Use Your Senses
Make tasks more interesting by adding colors, textures, smells, or sounds. Use what you love to help you focus!
How to Do It:
- Use colorful pens, markers, or stickers
- Play music you like (or nature sounds)
- Light a candle or use a nice-smelling lotion
- Wear comfy clothes or use a favorite blanket
- Make your workspace feel cozy and special
Why it works: When something feels good to your senses, your brain pays more attention. Make boring things feel amazing!
Ages 8-12Two-Bin Planning
Keep "Do Now" tasks visible and "Do Later" tasks parked separately. This reduces overwhelm and decision fatigue.
How to Do It:
- Create two lists: "Today" and "Later"
- Be ruthless about what goes where
- Only look at "Today" list during work time
- Resist the urge to add everything to "Today"
Why it works: ADHD brains get paralyzed by too many options. By limiting visible choices, you reduce executive function load and make starting easier.
Ages 13-18Break It Into Micro-Tasks
Instead of "finish my essay," break it into tiny steps: "open document, write title, write first sentence..."
How to Do It:
- Look at the big task — it feels overwhelming, right?
- Write down the TINIEST possible first step
- Do that one tiny step (even 30 seconds counts!)
- Once you start, you might keep going
Why it works: Starting is the hardest part. Once you begin, momentum takes over. The tiniest step beats no step.
Ages 13-18Use Movement Breaks Strategically
Your ADHD brain needs to move to stay focused. Use movement as a tool, not just "getting distracted."
How to Do It:
- After 20-30 minutes of work, take a 5-minute movement break
- Jump, dance, stretch, walk — just move
- Come back and try to focus again
- Repeat throughout your study sessions
Why it works: ADHD brains build up restless energy. A quick movement break releases it so you can refocus. It's not slacking — it's science!
Ages 13-18Environmental Design
Set up your physical space to make the right choices automatic. Don't rely on willpower — design behavior into your environment.
How to Do It:
- Identify recurring friction points (where you get stuck)
- Make good choices EASY (put things where you need them)
- Make bad choices HARD (hide distractions, remove barriers)
- Create visual cues (stickers, post-its, timers)
Why it works: Willpower is limited. Your environment shapes behavior 24/7. Design it for your brain's needs.
Ages 13-18Energy Management
Track when you're sharp vs drained. Do demanding tasks during peak hours. Protect your energy like the resource it is.
How to Do It:
- Notice your natural rhythms for 3 days
- Identify peak hours (usually morning or late evening)
- Schedule hard tasks during peak, easy tasks during low
- Plan energy-recovery breaks after social/demanding activities
Why it works: ADHD brains have inconsistent energy. Fighting it wastes mental resources. Working WITH it maximizes output.
Ages 13-18Rejection Sensitivity Management
When criticism or social situations feel overwhelming, use these strategies to protect your emotional energy.
How to Do It:
- Recognize the physical signs (racing heart, sweaty palms)
- Take 5 deep breaths before responding
- Ask yourself: "Is this about me or their bad day?"
- Use "I feel" statements instead of defensive reactions
- Have a trusted person to text when you need perspective
Why it works: RSD is real and intense. These tools help you pause and respond thoughtfully instead of reacting emotionally.
Ages 13-18Social Masking Awareness
Notice when you're pretending to be "normal" and exhausting yourself. Learn to unmask safely and conserve energy.
How to Do It:
- Track your energy levels after social situations
- Identify which people/settings require the most masking
- Plan recovery time after demanding social events
- Find safe spaces where you can be authentically yourself
- Practice saying "I need a break" without guilt
Why it works: Masking is exhausting and unsustainable. Awareness helps you make conscious choices about when and how to engage.
Ages 13-18Time Boxing
Break work into focused blocks (20-30 minutes) with breaks between. This works WITH your brain's natural attention cycles instead of fighting them.
How to Do It:
- Set a visible timer for 20-30 minutes
- Work on ONE task only (no multitasking)
- When timer rings, take a 5-minute movement break
- Repeat cycle 2-3 times, then take longer break (15-20 min)
- Celebrate completion of each block
Why it works: ADHD brains struggle with sustained attention. Short bursts prevent burnout and maintain quality. The timer creates external structure your working memory can't provide.
All AgesBody Doubling
Work alongside someone else (in person or virtually). Their presence activates your brain's social engagement system and creates gentle accountability.
How to Do It:
- Find a study buddy, parent, or use virtual co-working apps
- Set up parallel workspace (same room or video call)
- Share what you're working on briefly
- Work silently together — no chatting during focus time
- Check in at end to share progress
Why it works: Parallel presence provides external regulation. Your brain subconsciously mirrors their focus. It's not about them watching you — it's about shared energy.
All AgesMicro-Mindfulness
Take 60-90 seconds for breathing or stretching before switching tasks. This helps your brain transition and reduces "task-switching tax."
How to Do It:
- Pause between tasks (don't immediately jump to next thing)
- Take 5 deep breaths: in for 4, hold for 4, out for 6
- OR: Do 10 jumping jacks, stretch, or walk around
Why it works: Task transitions are hard for ADHD brains. A micro-pause lets your brain reset and reduces cognitive drag from switching activities.
All AgesCelebrate Small Wins
End each session by naming ONE thing you accomplished. This builds positive momentum and trains your brain to recognize progress.
How to Do It:
- When you finish a work session, pause
- Name out loud: "I completed X" (even if X was small)
- Actually feel the satisfaction for 30 seconds
- Write it down so you can see progress accumulate
Why it works: ADHD brains don't automatically register progress. External acknowledgment builds the reinforcement loop that motivates continued effort.
All AgesExternal Memory Systems
Don't rely on your brain to remember everything. Use tools, apps, and systems to store information externally.
How to Do It:
- Use phone reminders for everything (not just appointments)
- Keep a running list of things to remember
- Put important items in obvious places
- Use sticky notes, whiteboards, or digital notes
- Set up automatic systems (auto-pay, calendar invites)
Why it works: ADHD brains have working memory challenges. External systems are more reliable than trying to remember everything.
All AgesGetting Started When Overwhelmed
When everything feels too big and you don't know where to start, use this simple 3-step process to break through the paralysis.
How to Do It:
- Name the feeling: Say out loud "I feel overwhelmed" or "I don't know where to start"
- Pick ONE tiny thing: Look around and choose the smallest possible action (open a book, write one word, put on shoes)
- Set a 2-minute timer: Do that one tiny thing for just 2 minutes, then stop
- Celebrate: You started! That's the hardest part done
Why it works: Overwhelm happens when your brain sees everything at once. By naming the feeling and picking ONE tiny thing, you give your brain a clear path forward. Starting is always harder than continuing.
All AgesQuick Wins
Simple strategies you can try right now
Declutter First
Reduce visual noise. A clean workspace = a more focused brain. Start with just your desk.
Use Background Noise
White noise, brown noise, or instrumental music can mask distractions and create focus.
Stay Hydrated
Dehydration worsens ADHD symptoms. Keep water within arm's reach and sip throughout the day.
Try Something Right Now
Quick wins you can implement today
Set a Timer
Pick one task. Set timer for 20 minutes. Work on it. Stop when timer rings. That's it — you just did time boxing!
Try Timer Below →Write It Down
Open a notepad or notes app. Write everything swirling in your head for 2 minutes. Don't organize — just dump it out. This is a brain dump.
Take 5 Breaths
Inhale for 4 counts, hold for 4, exhale for 6. Repeat 5 times. You just did micro-mindfulness!
Free Downloads & Printables
Visual tools and planners designed for ADHD brains
Weekly Task Planner
Simple 2-bin system: "Do Now" and "Do Later." No overwhelm, just clarity.
Download PDF →Time Boxing Template
Visual timer blocks for 20-min focus + 5-min breaks. Print and fill in your day.
Download PDF →Weekly Goal Tracker
Celebrate small wins daily. Visual progress builds dopamine and motivation.
Download PDF →Brain Dump Worksheet
Clear mental clutter in 5 minutes. Dump thoughts, clear RAM, gain clarity.
Download PDF →Emotion Check-In Guide
Name feelings, rate intensity, choose regulation strategy. Build emotional awareness.
Download PDF →ADHD-Friendly Habit Tracker
Circle completed habits (not X failures). Build momentum with visual wins.
Download PDF →Apps That Actually Help
Tech tools specifically designed for ADHD brains
Forest
Grow virtual trees while you focus. Set work blocks, build your forest, see progress visually.
Todoist
AI-powered task breakdowns. Natural language input, recurring tasks, labels, filters. ADHD-friendly design.
Headspace
Short guided meditations (1-3 min) for ADHD brains. "Singles" for quick resets during overwhelm.
Endel
AI-generated adaptive soundscapes. "Focus" mode changes music based on time of day and your energy.
Focusmate
25-min video sessions with strangers who are also trying to focus. Gentle accountability without pressure.
Habitica
Turn life into an RPG. Complete habits = level up your character. Rewards, quests, and social groups.
Streaks
Beautiful, simple visual streaks. See your momentum build. Perfect for "don't break the chain" motivation.
Notion
Ultra-customizable workspace for notes, tasks, databases, planners. Build systems that work for YOUR brain.
Try a Quick Timer Right Now
Set this for one task. Work until it rings. Then break for 5 minutes.