ADHD, Focus, and the Art of Getting Things Done (Without Getting Distracted by Snacks or Going Down the Rabbit Hole)
If you or someone you love has ADHD, you probably know the struggle: a to-do list longer than a CVS receipt, and a brain that treats every task like a threat. Procrastination isn’t laziness — it’s often a response to overwhelm, executive dysfunction, and dopamine scarcity (Barkley, 2011).
So how can we work with the ADHD brain instead of against it? Here are research-backed, therapist-approved strategies that actually help.
✅ Break Tasks Down (No, Smaller Than That)
ADHD brains freeze when a task feels too big or abstract. According to Dr. Russell Barkley, tasks should be broken down into clear, concrete, and very small steps — even something like “open email” or “find charger” (Barkley, 2011).
⏱ Try the Pomodoro Technique
Set a timer for 25 minutes of focused work, followed by a 5-minute break. Known as the Pomodoro Technique, this reduces the anxiety of starting and rewards short bursts of effort (Cirillo, 2006). Even 10 minutes can build momentum.
👯 Body Doubling
Working alongside someone — even virtually — can help. This is called body doubling, and it's been shown to increase focus by creating gentle social accountability (Hallowell & Ratey, 2010). Try co-working Zooms, shared calendars, or even a “get started” text from a friend.
📋 Visual Tools & Reward Systems
Create visual checklists and pair tasks with small, motivating rewards. ADHD brains are driven by dopamine, and research shows that rewards tied to task completion increase motivation and follow-through (Volkow et al., 2009).
👀 Acknowledge and Talk Back to Resistance
Sometimes the most powerful move is just noticing the resistance. Naming the discomfort — “this feels boring,” “I’m avoiding this because it feels too big” — helps shift from judgment to curiosity.
💬 Final Thought:
ADHD isn’t about willpower — it’s about strategy. With the right tools and support, your brain can thrive. At The Way is Through, I help clients build practical, personalized systems for focus, follow-through, and self-compassion.
👉 Ready to work with your brain, not against it? Let’s talk. [Book a session today.]
📚 References:
Barkley, R. A. (2011). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.
Cirillo, F. (2006). The Pomodoro Technique.
Hallowell, E. M., & Ratey, J. J. (2010). Driven to Distraction (Revised). Anchor Books.
Volkow, N. D., et al. (2009). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular Psychiatry, 14(1), 92–98.
