What’s F*cking with Your Focus (and How to Fix It)
Ever wonder why it’s easier to recite all the lyrics of the Fresh Prince of Bellaire theme song than it is to finish your to-do list? If your focus feels like a cat you’re trying to herd — chaotic, frustrating, and a little pointless — you’re not alone.
As an ADHD coach (and fellow chaos wrangler), I know that focus struggles go beyond “I have ADHD.” Sometimes, it’s your cluttered space. Sometimes, it’s the skipped meals. And sometimes, it’s those random ass questions that won’t stop playing on repeat in your brain (seriously, how much wood would a woodchuck chuck?).
In this post, we’ll break down the sneaky environmental, physical, and mental roadblocks messing with your focus and, more importantly, how to outsmart them. Let’s dive in — because, honestly, focus doesn’t have to suck this hard.
Environmental Factors
Your surroundings aren’t just a backdrop — they’re active players in how well (or poorly) you focus.
Messy Spaces
Clutter isn’t just visual noise; it overloads your brain, creating a sense of chaos that can stop you in your tracks. For ADHDers, messes are often invisible until they’re overwhelming.
Quick Fix: Start small — declutter one corner of your desk instead of tackling the whole room. Progress, not perfection, is the goal. I highly recommend Dana K. White’s Youtube channel and books.
Sensory Overload
Too much noise, harsh lighting, or even an itchy shirt tag can feel like a marching band in your brain. Don’t even get me started on misaligned sock seams.
Quick Fix: Noise-canceling headphones or soft lighting can help create a calmer workspace. (Bonus: I recommend the Lord of the Rings soundtrack for background music — it’s a vibe! But maybe you’re a thunderstorms or ocean wave kind of person. That’s OK, too.)
Right Time, Wrong Space
Working in bed or in high-traffic areas can confuse your brain. It’s hard to focus when the space doesn’t match the task.
Quick Fix: Create a dedicated workspace — even if it’s just a specific chair or corner of a room.
Physical Needs
ADHD might be a brain thing, but guess what? Your brain is attached to a body that needs care. Ignoring your basic physical needs can tank your focus.
Hunger
Skipping meals is common for ADHDers, but it leaves your brain running on empty.
Quick Fix: Keep protein-packed snacks like cheese sticks, nuts, or hard-boiled eggs within reach.
Hydration
Dehydration sneaks up on you, causing brain fog and fatigue.
Quick Fix: Pair drinking water with other habits. Check Instagram? Sip water. New episode on your current Netflix binge? Sip water. Is it a 3 cup of coffee kind of day? Cool, but alternate those with cups of water.
Sleep
You probably don’t need me to tell you that ADHD and sleep often don’t get along. Racing thoughts or poor routines leave you dragging through the day. Unless you’re one of the lucky ones who find sleep easily, in which case I am both extremely happy for and totally jealous of you.
Quick Fix: Start a simple wind-down routine — dim lights, no screens, and maybe some calming music.
Movement
Exercise boosts dopamine, norepinephrine and serotonin, but traditional workouts can feel daunting or downright dull.
Quick Fix: Sneak movement into your day — dance while cooking, pace while brainstorming, or do squats during loading screens.
Mental Factors
The real chaos often lives upstairs — your brain. ADHD minds juggle too many thoughts, emotions, and distractions.
Too Many Thoughts
It’s like having 72 browser tabs open, and one is playing music you can’t find.
Quick Fix: Brain dump your thoughts onto paper or a notes app. This clears mental clutter and helps you prioritize.
Rumination & Emotional Dysregulation
Replaying awkward moments or feeling overwhelmed by criticism can hijack your focus.
Quick Fix: Movement or journaling can help reset your brain and process emotions.
Random Intrusions
Why does your brain prioritize Smash Mouth lyrics over your deadlines? ADHD loves shiny distractions.
Quick Fix: Use a distraction notebook. Jot down random thoughts to revisit after your work session.
Executive Dysfunction
It’s not laziness — it’s about finding the starting line when your brain is running on empty.
Quick Fix: Break tasks into micro-goals. Clean the sink, not the whole kitchen. Write the intro, not the whole report.
Final Thoughts
To recap:
- Your environment matters — declutter and reduce sensory overload.
- Take care of your body — eat, hydrate, sleep, and move.
- Work with your brain, not against it — use strategies to manage mental clutter and create momentum.
Focus struggles don’t mean you’re broken. With the right tools, you can turn ADHD chaos into something productive. You’ve got this!
Want More?
- Get Updates: Join my mailing list below for ADHD tips and first access to my time management course.
- For Fellow Nerds: Tune into Screenage Wasteland’s The Canon podcast, where my movie obsessed friends and I talk about The Lord of the Rings! (Yes, they call me RJ. It’s my penname on the site cause we’re silly like that over at the Wasteland.