I used to think “focus” was just a skill you could brute-force. Like, if I really needed to concentrate, I could just white-knuckle my way through it. Coffee in one hand, self-loathing in the other, powering through an essay, work email, or grocery list like a tortured genius in a biopic.
But that strategy, if you can even call it one, eventually cracked under pressure. No amount of caffeine, playlist tinkering, or to-do list shenanigans could fix the core problem: my brain just wasn’t wired for sustained attention.
Now, I’m not here to pretend I have all the answers, or that there’s some magical supplement that turned me into a productivity monk. But I am going to walk you through what I wish someone had told me earlier.
The Myth of “Just Try Harder”
Let’s start here, because this is the lie so many of us are sold. “If you really cared,” they say, “you’d just do it.” But I cared a lot. I cared so much that it stressed me out and made things worse.
ADHD isn’t laziness or a lack of motivation. It’s a neurological difference. Your dopamine system plays hide-and-seek with you, and the part of your brain that decides which thoughts are urgent and which are just shiny is a little glitchy.
And that glitch means something like sending an email or organizing your taxes feels just as overwhelming as preparing to climb Everest. Sometimes worse.
But once I understood that, everything shifted. I stopped trying to fix myself through guilt and started exploring tools that might actually work.
My ADHD Toolkit
I was desperate, so I built my own focus protocol. Here’s what helped me:
- Timers (with compassion). The Pomodoro Technique is useful, but only if you’re not using it to shame yourself. I use 25-minute bursts, then I reward myself with a walk, a snack, or a few rounds of Balatro.
- Body-first routines. Exercise should be considered a core treatment strategy. On days I move, my brain works better. On days I don’t, it’s like trying to watch a 4k movie on dial-up.
- Supplements for ADHD. This one was surprising. I used to think supplements for ADHD were just expensive placebos. However, after a recommendation from a friend, I started looking into natural support options, specifically omega-3 fatty acids and certain micronutrient blends. There’s actual science here: certain fatty acids support brain health and may influence neurotransmitter function. I’ve personally found that when I combine this with consistent routines, my baseline attention feels smoother.
- Digital boundaries. I don’t trust my brain with the internet before noon. Mornings are for focused work. Socials and random scrolling can wait. I use site blockers like Cold Turkey.
- Low-effort wins. I try to start my day with something stupidly easy. Water a plant. Make my bed. It tricks my brain into feeling like I’m already productive, and that momentum matters.
- Forgiveness. Some days are garbage. The trick is not letting one bad day spiral into a lost week. I remind myself that brains aren’t robots, and I’m doing the best I can with the wiring I’ve got.
Why This Stuff Works
There’s this ongoing tension in the ADHD world between “hacking your environment” and “addressing the biology.” Both matter. You can have the most color-coded calendar in the world, but if your brain is low on the nutrients that help it regulate attention, you’re still going to struggle.
The research around omega-3s, for example, shows promise. They’re linked to reduced inflammation and improved synaptic function. And while results vary from person to person (some notice improvements, others don’t), it’s a low-risk, potentially high-reward addition.
Personally, I didn’t notice an instant “aha” moment. But over time, I started feeling a little more anchored. My thoughts weren’t as foggy. Tasks that used to drain me felt slightly more manageable. That edge, small as it was, made it easier to follow through on other habits.
What Doesn’t Work for Me
Let me save you some time with the stuff that didn’t help:
- Trying 15 productivity apps at once. Just… don’t. Find one system and stick with it.
- Shaming myself into productivity. If guilt were a good motivator, I’d be a billionaire. It’s not.
- Ignoring sleep. Every time I sacrifice sleep for “more time to catch up,” I end up further behind.
- Chasing novelty every 5 minutes. Hyperfocus feels great until you realize you spent 6 hours reorganizing your desktop folders and none on the thing that actually mattered.
The Real Point of Focus
The goal isn’t to become some kind of productivity robot. You’re not trying to earn gold stars from capitalism. You’re trying to make space for the stuff that matters to you.
Focus is about reclaiming your attention so you can do more of what makes life worth living, like creative work, quality time with people you love, or just being present for once. And if part of that process involves using tools like medication, therapy, or lifestyle changes, that’s not a weakness. That’s a strategy.
You’re Not Broken
If, like me, you’ve ever beat yourself up for not being able to “just focus,” I hope you take this post as permission to stop doing that. Symptoms of ADHD aren’t character flaws; they’re the result of a difference in brain wiring.
But with the right mix of tools, support, and forgiveness, you can absolutely build a system that works for you. It’s not going to be easy and may even be a bit messy at times, but it’s not impossible.
So, here’s to trying, failing, and trying again.
