ADHD: Using selective attention to focus better
Selective attention lets us focus on what matters by filtering out external distractions and inner chatter. For adults with ADHD or anyone struggling to stay focused, here are powerful tools to help you get started. [25.1.25.]
Key points
Selective Attention: Focusing on one task while ignoring distractions—both internal (thoughts, emotions) and external (noise, interruptions). For example, grouping tasks into threes to make to-dos more manageable.
Positive Thinking: Visualise the best result to build motivation and calm self-doubt. Use positive self-talk and practice what it will feel like to finish.
Practical Tools: Gamify tasks to make them enjoyable, celebrate daily wins with a "done list," and take intentional breaks to sustain focus. These tools may be helpful for anyone with ADHD tendencies who struggles with focus and organisation.
Adult ADHD: finding it difficult to focus and organise yourself
Adult ADHD can make it challenging to focus, stay organised, and manage time effectively. Adults with ADHD typically struggle with attention which leads to incomplete tasks, forgetting deadlines and details.
Disorganisation is a common struggle with ADHD—cluttered spaces, lost items, and chaotic schedules can feel overwhelming. Hyperactivity might show up as restlessness or always needing to be on the move, while impulsivity can lead to interrupting, acting without thinking, or trouble waiting your turn.
Managing emotions can also be tough, with frequent overwhelm, frustration, or mood swings. These challenges can impact daily life and can even lead to mental health challenges such as anxiety and depression.
Adult ADHD symptoms
Carelessness and lack of attention to detail
Starting new tasks before finishing old ones
Poor organizational skills
Trouble focusing or prioritizing
Losing or misplacing things
Forgetfulness
Restlessness and edginess
Speaking out of turn
Interrupting others
Mood swings and irritability
Extreme impatience
Taking unnecessary risks (e.g., driving recklessly)
Learning methods of focusing and organising are handy for adults with ADHD. As a mother, I have ADHD tendencies and struggle to keep on top of daily tasks, and work-life balance. Each day feels like whack-a-mole. Selective attention may look different for someone with ADHD or a new mother.
Rather than expecting to focus on a task for an hour, break it into small manageable time slots. It could be 15, 20 or 25 minutes. It’s trial and error to see what works —remember, your standard is your own.
What is selective attention?
For example, if there are 10 tasks on your to-do list, you might zero in on the easiest to get started, forgetting the rest. It requires us to tune out our mental chatter as well as outside noise. To be effective we have to hit pause on busy thoughts and competing emotions that may interrupt us.
What is focused attention?
Once we’ve started a task we then need to maintain focused attention (or sustained attention). It’s the ability to concentrate on selected tasks over time, especially as distractions compete for our attention. To be highly focused, it takes time and practice.
How can positive thinking help?
Positive thinking is having the result in sight before starting. By using positive self-talk and imagining the best result (flexibly going around obstacles), this gives us energy and motivation to begin.
Positive thinking can also calm self-doubt, drawing attention to the present task at hand. By training our minds to focus on what truly matters, we can learn to let go of worries (or at least lessen the volume).
Interrupt procrastination with the 5-second rule
If you find it difficult to get started on tasks, the 5-second rule (popularised by Mel Robbins) is a simple tool to take action. When you have an instinct to act on a goal, count down 5, 4, 3, 2, 1 —and immediately start.
This interrupts procrastination and pushes you to take action before self-doubt stops you. It highlights how tiny small daily wins mount up over time. For example, rather than snoozing on alarms, the 5-second rule can break tiredness and inertia.
“The most powerful force in the universe is compounded attention. Anyone can focus on meaningful actions every now and then, but hammering away on what matters day after day is what delivers exceptional results. What you focus on becomes your life.”
- James Clear
How I use selective attention when overwhelmed
I often feel overwhelmed by long to-do lists and burn out trying to do everything at once. My brain craves quick wins over effortful tasks, making it hard to sustain focus. While I don’t have ADHD, I do struggle with attention, disorganisation, and forgetfulness—especially as a new mom balancing baby time and focused work.
To stay on track, I use selective attention practically, like grouping tasks into threes to make them more manageable and less overwhelming.
Here’s how I let it be easy:
Gamify tasks: I turn chores into games to make them fun—like bullet journaling to stay on track.
Focus on the finish: I picture how great I’ll feel once a task is done—proud, relieved, and relaxed.
Celebrate wins: Instead of dwelling on what’s undone, I write a “done list” every day and use kind, encouraging words—like talking to my best friend.
Daydream while you do: During mindless chores, I connect with a bigger purpose, dream, or even something exciting on my calendar. When I’m tempted to become self-pitying I stop and refocus on the vivid visualisation.
Embodied breaks: I create focused zones to power through key tasks, then take deep, embodied breaths to reset and release stress from my whole body.