i have adhd how to focus

Try short focus exercises and daily mindfulness, support attention with adequate sleep and hydration, and discuss medication with a qualified healthcare provider.

1. Visual fixation: Before starting work, focus on a simple visual target for 30 seconds to three minutes, allowing yourself to blink. When your attention drifts, bring it back to the target; then move into your task. 1 2
2. Daily mindfulness: Try five to ten minutes of meditation, repeatedly returning your attention to your breath when it wanders. An eyes-open version is to refocus on a visual point. 3
3. Sleep, hydration, and caffeine: Adequate sleep supports focus; hydration and an amount of caffeine that helps you feel alert without making you shaky or agitated may also help. 4
4. Medication: ADHD medications, including Adderall and Ritalin, can help, but medication decisions should be made with a licensed healthcare professional; use prescription medication only as prescribed. 5 6