Why Can’t I Focus? Top 4 Reasons You Struggle to Pay Attention

4 Focus Strategies Every ADHD Brain Needs to Thrive

Struggling with focus can feel like an uphill battle, especially if you have ADHD.

But here’s the good news: there are ways to work with your brain—not against it—to improve focus and productivity.

As an ADHD coach with ADHD and over 22 years of experience, I’ve helped countless individuals tackle their focus challenges.

Today, I’m breaking down the four types of attention, the underlying causes of focus struggles, and actionable steps to help you succeed.

The 4 Types of Attention (and Why Focus Isn’t One-Size-Fits-All)

When people ask me, "How can I focus better?" they often expect a blanket solution.

But focus is far from one-size-fits-all. There are four distinct types of attention, and understanding them is key to overcoming distractions:

• Sustained Attention: This is your ability to maintain focus over a long period. It’s essential for tasks like learning, working, or even deep conversations.
  

• Selective Attention: This type of focus helps you filter out distractions, like background noise or irrelevant thoughts, and zoom in on what matters.
  

• Alternating Attention: This involves switching between tasks that require different cognitive skills—think cooking while helping your child with homework.
  

• Divided Attention: Often called multitasking, this is the ability to manage two or more tasks simultaneously, like listening to a podcast while folding laundry.

Without addressing these types of focus individually, many people feel stuck and turn to temporary fixes like medication, which doesn’t always tackle the root cause.

What’s Really Behind Focus Struggles?

Your focus issues aren’t about laziness or lack of effort.

They often stem from three key underlying causes:

• Inattention: This can make you appear careless or disinterested, but it’s really about your brain feeling scattered. People with inattentive ADHD often struggle to force focus, leading to frustration and self-doubt.
  

• Sensory Processing Challenges: For many, heightened sensory awareness (sounds, sights, etc.) can be overwhelming, making it hard to concentrate. Simple tools like noise-canceling headphones can work wonders here.
  

• Executive Functioning Issues: Executive functioning governs how we plan, prioritize, and complete tasks. Struggles in this area often lead to disorganization and procrastination. But here’s the good news: executive functioning can improve with the right strategies!

Practical Strategies to Improve Focus

Ready to take control of your focus? Here are proven strategies tailored to each type of attention:

1. Strengthen Sustained Attention

Activities that require prolonged focus can be challenging, but you can improve with practice.

Start small—try word puzzles, reading, or organizing tasks numerically or alphabetically.

Gradually increase the complexity as your sustained attention grows. Remember, consistency is key!

2. Improve Selective Attention

Filtering distractions is easier with a few tweaks to your environment.

Wear noise-canceling headphones, ask for quiet time when needed, or even create a fun "Do Not Disturb" shirt to communicate your focus intention.

The goal is to minimize interruptions so you can concentrate fully.

3. Practice Alternating Attention

Switching between tasks is a skill you can build.

Try pairing low-effort tasks (like folding laundry) with something engaging, like listening to an audiobook or podcast.

This helps you stay productive while practicing task-switching effortlessly.

4. Develop Divided Attention

Multitasking often gets a bad rap, but it can be helpful in the right context.

Engage in activities that let you combine mental and physical tasks, such as playing memory games while exercising or organizing your workspace while chatting with a friend.

Let Go of Unrealistic Expectations

The biggest barrier I see in ADHD clients?

Setting impossibly high expectations and comparing themselves to neurotypicals.

Instead, embrace a mindset of exploration. Let go of the need to “force it” and focus on discovering what systems work best for your brain.

Experimentation is part of the journey.

Building Emotional Regulation and Executive Functioning

Focusing isn’t just about tactics—it’s also about mindset.

Emotional regulation plays a huge role in maintaining attention.

Practices like journaling, mindful walks, and even self-talk can help you process emotions and reduce overwhelm.

When it comes to executive functioning, skill-building is transformative.

Start by creating routines that align with your natural rhythms.

Use sensory tools, optimize your workspace, and focus on intentional actions.

The result?

Better decision-making, more productivity, and a sense of accomplishment.

Take the Next Step

Struggling with ADHD doesn’t mean you’re broken.

It simply means you need strategies that align with how your brain works.

By improving your focus, building emotional regulation, and strengthening executive functioning, you can unlock your potential.

If you’re ready to dive deeper, I’d love to support you.

Book a free call with me or explore my free ADHD productivity tools https://MasterADHDnow.com 👈

Let’s work together to help you thrive!

What’s one focus strategy you’re excited to try? Let me know in the comments below!