Updated on October 21, 2024.
Having a short attention span is one of the hallmark symptoms of adult attention-deficit/hyperactivity disorder (ADHD). But even those who often find themselves easily distracted can take steps to improve their focus.
For starters, ADHD adults can minimize daily distractions, like cleaning up cluttered personal spaces, powering down attention-stealing digital devices, and keeping daily to-do lists to a reasonable (and realistic) length.
Lifestyle tweaks to make for ADHD
Beyond that, there are several lifestyle strategies that can help people focus and pay better attention. These include the following:
Get more (and better) sleep
Lack of sleep—common in adults with ADHD—worsens daytime fatigue and can seriously impair concentration and productivity. It can also intefere with learning, memory, executive functioning, and emotional stability.
If you have a sleep-deprived ADHD adult in your life, suggest that they talk to their healthcare provider (HCP) about sleep aids or healthy sleep strategies that might help.
Hit the gym
According to research, exercise is a powerful tool to boost attention in adults with or without ADHD. But in ADHD-specific studies, exercise improved impaired attention, impulse control, and executive functioning by enhancing neurological functioning in parts of the brain responsible for these jobs.
Consider meditation
Mindfulness meditation may train the brain to focus better. This ancient mind-quieting technique teaches people to reign in mental chatter and focus on the present moment. Although more research is needed to confirm its specific benefits for ADHD adults, one study did find that meditation boosted neural processes in regions of the brain responsible of sustaining attention.
Eat breakfast
Skipping breakfast leads to low blood sugar later in the day—and that means no fuel for your brain cells. According to several studies, eating breakfast improves concentration, mood, learning, memory, and overall cognitive functioning. Just watch what you put on your plate.
Choose complex carbohydrates like fruit and whole grains, which trigger a slow, steady, attention-sustaining release of blood sugar.
