How To Focus Better with ADHD (3-Step Framework)

How often do you find yourself bouncing from one task to the next, unsure where to start? Or staring at that endless to-do list, feeling completely overwhelmed? If you have an ADHD brain like mine, chances are you know this struggle all too well.

With so many tasks, ideas, and thoughts racing through our minds, it’s no wonder focus feels so elusive.

In episode 285 of the I’m Busy Being Awesome podcast, we’re talking all about focus—what makes it so tricky for ADHD brains and how we can work with our strengths to support it.

More specifically, we’re diving into a concept I call Sustainable Productivity. We’ll explore how to cut through distractions, lean into what works for your brain, and build practical systems to get things done without burning out.

Spoiler alert: when you get clear on what matters, everything from your efficiency to your satisfaction skyrockets.

So, if you’re ready to harness your focus, prioritize what’s most important, and create productivity habits that truly support you and your brain, tune into episode 285 today. 

In Episode 285: You Will Discover:

• Practical tips for creating sustainable productivity habits tailored to your brain.
• Why focus is such a challenge for the ADHD brain and what we can do about it.
• 3-step framework to focus better and reduce distractions in your daily routine.

You can listen to the episode above or stream it on your favorite podcasting app here.

Prefer to read? No problem! Keep scrolling for a summary of the key takeaways.

Episode 285: How To Focus Better with ADHD (3-Step Framework)(Transcript)

In last week’s episode we talked about burnout. We explored how burnout is more than just feeling depleted and flat—which, of course, it absolutely is. In addition, burnout is a signal. It’s your brain waving a giant flag, saying, “Hey, something isn’t working here!”

Now, the natural question from this new awareness is: What’s next? If burnout tells us what’s not working, what do we do? I’ll tell you this—it’s not about doing more. And it’s not about pushing harder. Instead, it’s about finding focus. 

When we get clear on what truly matters and direct our energy with intention, that’s when we unlock the magic of sustainable progress.

Today we’re exploring why focus can feel so challenging, especially for ADHD brains, and how we can pull in our focus and use it as a compass to guide our next steps.

3 Main Ways Lack of Focus Shows Up for ADHD Adults

How lack of focus presents itself:

Distractibility

First, let’s talk about distractibility. And while we’re here, can we agree that “attention deficit hyperactivity disorder” is one of the worst names ever? It makes it sound like we don’t have enough attention to go around. But that’s not the problem, is it?

The truth is, we don’t have a deficit of attention. We have a surplus of it. Our brains are firing on all cylinders, noticing everything all at once.

We’re tuned into the barking dog, the notification ding, the email that just came in, the half-empty coffee mug on the table—all of it. And the real struggle? Putting on the horse blinders to narrow that focus down to the task at hand.

This surplus of attention is why we get pulled off course so easily. Our brains are wired to seek novelty and stimulation.

For example, let’s say you sit down to work on a report, fully intending to get it done. But then…

• Your dog starts barking at the UPS delivery. So you check on the dog
• While you’re downstairs, you notice the dishes you ordered have arrived. So, you open the box, start unpacking, put the dishes away
• And suddenly, you’re reorganizing your entire cabinet.

By the end of the day, the report isn’t touched, but the kitchen looks great.

Sound familiar? Of course it does! It’s so easy for our ADHD brains to get pulled in 12 different directions at once.

Competing Priorities

Building on that, we have competing priorities. It’s the classic “everything is important” problem. For ADHD brains, it can feel like every task is equally urgent, so how do you choose where to start?

Instead of making progress, we either spin in circles or end up doing nothing because the overwhelm feels impossible to untangle.

Mental Gridlock

This is where decision fatigue takes over, and it feels like you’re standing at a crossroads with no idea which way to go. Every option feels equally paralyzing, and even the smallest decision can feel impossible.

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Now, there are of course other ways lack of focus can show up as well, but these are the three primary ways I tend to see our struggle with focus show up.

Connecting the Dots between Lack of Focus and Burnout

Burnout often comes from scattering our energy in every direction. And if you have ADHD—or ADHD tendencies—that probably feels like a very familiar experience. 

While burnout gives clues about what’s not working, focus shows us how to realign. 

Burnout is like your brain pulling the emergency brake. It forces you to pause and pay attention, but it doesn’t necessarily show you the right road to take.

Focus, on the other hand, is the GPS. It helps you plot a course forward—not just any course, but one that aligns with your goals, values, and energy.

For ADHD brains, this shift is especially powerful. Without focus and direction, it’s easy to get stuck in reaction mode—responding to every distraction, urgency, or new idea, which loops us back to burnout.

But when we use focus intentionally, we take back control. We’re no longer scattering our energy in every direction; we’re aligning it with what truly matters.

Focus Moves Us Toward Alignment

What does it look like to use focus as your compass? It starts with asking intentional questions: Here are a few that I like:

• What truly matters to me right now?
• What’s one action I can take today that aligns with my goals?
• How can I direct my energy in a way that feels purposeful and manageable?

When you ask questions like this, you help shift out of reactive mode and into intentionality. You start to create clarity, which is the foundation for sustainable productivity.

When you align your focus with what matters most, you’re not just arbitrarily checking things off a list. You’re building momentum in a way that feels satisfying and sustainable.

That momentum is what keeps you moving forward—without sliding back into burnout.

Introducing ‘Sustainable Productivity’

Let’s talk about productivity for a moment. If you’re anything like me, the word “productivity” might feel a bit… loaded. It’s often tied to this idea of doing more, faster, better. Hustle harder, stay busy, and check all the boxes, right?

Here’s the thing: that traditional definition of productivity is not built for ADHD brains. In fact, it’s not sustainable for anyone, but especially not for us. That’s where sustainable productivity comes in.

Sustainable productivity is a completely different approach. It’s not about doing more—it’s about doing what matters most, in a way that aligns with your energy, your values, and your life. It’s about persistent, meaningful progress—without running yourself into the ground.

What Does Sustainable Productivity Feel Like?

When you’re working in a way that’s sustainable, it feels completely different from the hustle culture of traditional productivity. Here’s how it might show up for you:

1. Clarity: You’re clear on what matters most. Instead of feeling pulled in a million directions, you know what’s worth your time and energy.
2. Focus: You’re intentional about how you spend your time and attention. Your energy isn’t scattered; it’s directed toward the things that align with your goals and values.
3. Momentum: You’re making steady progress that’s manageable and satisfying. You’re not trying to do everything at once—you’re focusing on the next small step, and it’s enough.

Examples of using Sustainable Productivity

Let’s take a common ADHD experience: the overwhelming, never-ending to-do list. You know the one—50 things scrawled on paper, 20 more bouncing around in your head, and that constant feeling of, “I’ll never get all of this done.”

Imagine swapping that overwhelming list for one or two key tasks tied directly to your goals. Instead of trying to tackle everything, you focus on just a few meaningful actions that move the needle.

You’re no longer busy for the sake of being busy—you’re intentionally making progress where it counts.

For example:

• Instead of, “I need to finish the entire report by tomorrow,” you focus on “I’ll draft the introduction today.”
• Instead of, “I need to organize my entire kitchen,” you focus on “I’ll declutter one drawer.”
• Instead of, “I need to get healthier,” you focus on “I’ll take a 20-minute walk this afternoon.”

Each of these actions is small, specific, and achievable. But they’re also meaningful, because they’re tied to a larger goal. And when you complete them, you’re building momentum without burning yourself out.

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For ADHD brains, sustainable productivity isn’t just a nice idea—it’s essential.

We’re not wired to grind endlessly through long to-do lists or to work in a way that ignores our natural energy rhythms. But when we simplify our focus, align our actions with our values, and create systems that honor how our brains work best, we set ourselves up for success.

3-Step Framework: How To Focus Better with ADHD

Focus isn’t just about getting things done—it’s about creating alignment:

• It helps you pause and evaluate where your energy is going.
• It simplifies decisions by clarifying what’s truly important.
• It builds momentum, turning small, intentional actions into meaningful results.

With focus as your compass, you’re not chasing everything at once—you’re charting a deliberate course toward what matters most.

I now want to share a simple, 3-step framework that will help you build clarity, anchor your efforts, and protect your focus. These steps are straightforward and ADHD-friendly, designed to help you create momentum without the overwhelm.

Step 1: Clarify What’s Most Important

The first step is about clarity—getting crystal clear on your priorities. Let’s be real: for ADHD brains, everything can feel equally urgent, and that’s where we get stuck. When you clarify what’s most important, you strip away the noise and create direction.

How to get started:

• Ask yourself: What’s one thing I could accomplish this week that would leave me feeling proud and aligned with my goals?
• Then, break it down. What are the specific steps that will get you there?

For example: Let’s say your priority is finishing a report for work. Instead of staring at the whole report as one giant task, identify the next step. Maybe it’s brainstorming key points, drafting the introduction, or organizing your research. Each step becomes manageable when you clarify it. 

Step 2: Anchor Your Day Around One Key Action

Once you’ve clarified your priorities, the next step is to anchor your day with one key action – so you can focus on just one thing. I call this your anchor task.

An anchor task is the one action that moves the needle on your priority. It’s specific, it’s achievable, and it sets the tone for your day.

Why is this so powerful for ADHD brains?

• It reduces decision fatigue. Instead of spinning in overwhelm about what to do next, you’ve already decided where to focus.
• It creates momentum. Completing your anchor task gives your brain a dopamine boost, which makes it easier to tackle other things throughout the day.

How to create your anchor task:

1. Tie It to Your Priority. Ask yourself: What’s one action that directly supports my goal?
2. Make It Specific and Achievable. Instead of saying, “Work on my project,” try “Write the introduction.” Or instead of “Get organized,” say “Declutter one drawer.”
3. Anchor It to Your Day. Think about when your focus is at its peak—morning, midday, or evening. That’s your anchor time.

Examples:

• Work: Write the draft email for a proposal.
• Home: Declutter one drawer in the kitchen.
• Self-Care: Take a 20-minute walk outside.

When you complete your anchor task, you’ve already set yourself up for success. The rest of your day becomes extra credit.

Step 3: Protect Your Focus

Finally, we need to protect your focus. Because let’s face it, even the best-laid plans can fall apart if distractions take over. Protecting your focus means setting yourself up to follow through on your anchor task.

Here are a few practical strategies:

• Block time for your anchor task. Put it on your calendar, even if it’s just 15 or 20 minutes. Treat it like an appointment with yourself.
• Use visual cues to stay on track. Whether it’s a sticky note on your desk, an alarm on your phone, or a checklist on your whiteboard, give your brain a clear reminder of what you’re focusing on.
• Minimize distractions. If possible, silence notifications, close unnecessary tabs, or let people know you need uninterrupted time.

Now, I won’t go into the full deep-dive process today because, honestly, this episode would get super long. But inside We’re Busy Being Awesome, we take this process even further.

In fact, we begin by zooming out quite a bit to explore priorities from several angles, giving your brain the full context it needs to ensure you’re heading in the right direction. And then, as we zoom in, we continue building additional scaffolding to give your brain the support it needs throughout each step.

With that being said, when you follow these three steps that we talked about today—clarify what’s important this week, anchor your day around one key action, and protect your focus—you’re not just checking boxes. You’re making intentional, meaningful progress every single day.

Doing Less, But Doing It Well

Now, I also want to talk about a mindset shift that can truly change the game here: letting go of the idea that we have to “do it all” and “do it all now.”

For ADHD brains, this can be a tough one because we often feel like there’s so much to catch up on, prove, or tackle all at once. But here’s the truth: more isn’t better. In fact, it’s the opposite.

When we focus on fewer, meaningful actions, we actually achieve more.

Why? Because our energy isn’t spread thin across dozens of tasks. Instead, it’s concentrated on the things that truly matter.

Time to Let Go of the ‘Do It All’ Mindset

This isn’t just about crossing items off a to-do list. It’s about creating a sense of calm, direction, and confidence in how you approach your day. By focusing on fewer priorities, you’re not just making progress—you’re also reducing overwhelm.

I’d love to share a win one of my clients offered at the beginning of one of our calls a few weeks ago.

I think it’s such a beautiful example of what happens when we embrace this idea of “doing less, but with intention, leads to an even greater impact.”

This is the kind of transformation that happens when we stop chasing everything and instead focus on what matters most to you.

By slowing down, clarifying your priorities, and giving yourself permission to let go of perfectionism, you create space to actually make progress—and feel good while doing it.

This is how we shift from spinning in circles to steady progress that feels good. And the best part? It’s achievable and sustainable when you focus on small, intentional actions that align with what’s most important to you.

If you’re listening to this and thinking, “That sounds great, but where do I even start?” let’s talk.

You might be feeling some of the below…

• Overwhelmed with identifying your big-picture priorities. Your brain is ready to melt just thinking about that endless to-do list?
• It’s impossible to focus and zoom in on those key tasks, let alone decide what can wait or what you can let go of?
• Exhausted from overthinking and ready to start initiating tasks and taking action from a place of calm, like my client shared in her story?
• You need help with schedules and routines in a way that feels supportive instead of restrictive — something that allows you to focus your attention and accomplish what matters most, without feeling trapped by structure?
• Looking for strategies that help you stick with those routines, actually check things off your list, and keep building momentum sustainably, so you have time for the things that matter most—your family, your health, your hobbies—instead of feeling like life is one-dimensional?

If any of this resonates, I’d love to work together.

We’re Busy Being Awesome is currently Open for Enrollment!

My small group coaching program is designed to help you figure out what matters most this season, simplify your focus, and take meaningful action in a way that works for your brain.

Together, we’ll create a schedule and routines that support you without feeling restricted. And you’ll build the tools to sustainably follow through, so you can make real progress without burning out while staying aligned with your bigger goals 

And if you’re not sure if the program is the right fit for you, let’s chat! You can sign up for a time on my website to share what’s going on in your life, and together we’ll decide if We’re Busy Being Awesome is a great fit for your current season.

Recap & Final Thoughts

Let’s quickly recap what we’ve covered today because, as we know, clarity is everything when it comes to building focus and momentum.

• Step 1: Clarify your priorities. Get clear on what matters most to you right now. When you strip away the noise and hone in on what’s truly important, you create a solid foundation for intentional action.
• Step 2: Anchor your day with one key action. Focus your energy on one meaningful task that moves the needle toward your goal. This isn’t about doing everything—it’s about choosing the action that makes the biggest impact and building your day around it.
• Step 3: Protect your focus. Set up the space and structure you need to follow through, whether that means blocking time on your calendar, minimizing distractions, or using visual cues to keep your brain on track.

At its core, focus isn’t about doing more, Ii’s about aligning your energy with what matters most. When you build your day around this alignment, you’re not just being productive—you’re creating momentum that’s both sustainable and satisfying.

👉 Also, if you want to learn my simple step by step approach to locking in a routine and making it stick, be sure to take my free course ADHD Routine Want to learn my simple step-by-step approach to locking in a routine and making it stick, be sure to check out my free course, the ADHD Routine Revamp.

Until next time, keep being awesome. I’ll talk with you soon.

Links From The Podcast

• Join We’re Busy Being Awesome here
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I’m Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here

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