Finding Focus: Practical Strategies to Stay on Track in a World Full of Distractions
We’ve all been there. You sit down at your desk, ready to tackle your to-do list, and within minutes, your mind is wandering. A notification pops up, you get a text, or maybe you suddenly remember that laundry you meant to do. The next thing you know, an hour has passed, and you’ve barely made a dent in your work. If you’re neurodivergent, staying focused can feel like an uphill battle, and external distractions only make it harder.
Focus is especially tricky for neurodivergent professionals because our brains process the world differently. Whether you live with ADHD, autism, or another form of neurodiversity, the struggle to filter out external stimuli is real. But there’s good news: you can learn strategies to not only get focused but stay that way, even in environments full of triggers.
The Challenge of Focus
For many neurodivergent professionals, maintaining focus is less about a lack of motivation and more about the constant bombardment of sensory information. A co-worker’s phone vibrating, the hum of an air conditioner, or even the brightness of your screen can pull your attention in a hundred different directions. You’re not distracted because you’re lazy or uncommitted—your brain is just wired to pick up on things other people may not notice.
Think of your focus like a spotlight. Neurotypical brains can narrow that beam and keep it steady on one task for a long period. But for neurodivergent folks, that beam often flickers or widens unexpectedly, lighting up everything in your environment and making it hard to stay zeroed in on one thing.
Why External Triggers are So Powerful
Our brains are designed to respond to new and novel stimuli. It’s a survival instinct. But for neurodivergent individuals, that instinct can be heightened. This means that when something new enters your environment—a sound, a notification, a person walking by—it can completely derail your focus. Add in the fact that modern workplaces and homes are full of distractions, and it’s easy to see why staying focused can feel nearly impossible.
For example, let’s talk about Alex, a project manager with ADHD. Alex knows how to do his job and is great at it, but he struggles to get into a state of deep focus because his office is a constant source of distractions. Between team members stopping by his desk, notifications buzzing, and the open office environment, Alex finds himself constantly pulled away from the work that matters most.
What Alex needed wasn’t more willpower—he needed strategies that would help him take control of his environment and minimize distractions.
Reducing External Triggers: Practical Strategies
While you can’t always control the world around you, there are practical steps you can take to reduce external triggers and create an environment that supports your focus.
Designate a Distraction-Free Zone: If possible, create a space that’s dedicated solely to focused work. It could be a specific desk at home, a quiet room, or even just a corner in your office where you can signal to others that you’re in the zone. Physical boundaries help communicate to both your brain and others that this is focus time.
Use Noise-Cancelling Headphones: Sound is one of the biggest triggers for distraction, especially for neurodivergent individuals. Invest in a good pair of noise-cancelling headphones, and pair them with calming music or white noise to drown out background sounds. This helps your brain tune into what’s important and filter out the rest.
Turn Off Non-Essential Notifications: Let’s be honest—our phones and computers are designed to pull us in. Every buzz, ping, and flash of light is a trigger that says, “Look at me!” Take control by turning off non-essential notifications during focused work periods. You can even schedule “Do Not Disturb” times on your devices to keep distractions at bay without having to manually silence everything.
Set Clear Boundaries with Others: If you work in a shared space, it’s important to communicate your need for focus to others. This could mean setting “office hours” when people know they can interrupt you, or using visual cues like wearing headphones or placing a sign on your desk that says you’re in focus mode.
Work in Short Bursts: Many neurodivergent individuals struggle with long periods of sustained focus. Instead of forcing yourself to work for hours at a time, try breaking your work into shorter, manageable chunks. The Pomodoro Technique, for example, involves working for 25 minutes, followed by a 5-minute break. After four cycles, you take a longer break. This rhythm can help your brain stay engaged without feeling overwhelmed.
Tame Your Visual Environment: For some neurodivergent professionals, visual clutter can be just as distracting as sound. Keep your workspace as tidy and minimal as possible. This doesn’t mean your space has to be sterile, but reducing visual clutter can help your brain focus on the task at hand rather than getting sidetracked by what’s around you.
Use Technology to Help You Focus: Apps like Forest, Freedom, or Focus@Will are designed to help you stay on track by blocking distracting websites, playing focus-enhancing sounds, or using timers to structure your work. These tools can help you stay accountable and maintain a rhythm, even when your brain wants to wander.
The Importance of Routine
Routine is a powerful tool for focus. When your brain knows what to expect, it’s easier to settle into a task without the constant need to adjust. Developing a consistent daily or weekly routine helps signal to your brain that it’s time to focus, especially if you create specific rituals around work time.
For instance, some people find that starting their workday with a cup of coffee, a short walk, or a specific playlist can trigger a focused mindset. The more you repeat these routines, the more your brain associates them with getting down to business.
A Story of Focus
Let’s go back to Alex. After realizing that his distractions were mostly external, he took action. He moved to a quieter part of the office, started using noise-cancelling headphones, and blocked off time on his calendar for focused work. He also started using the Pomodoro Technique to break his work into smaller, more manageable chunks. Slowly but surely, he noticed that staying focused became easier. The distractions didn’t go away, but they stopped controlling his day.
Moving Forward: You’ve Got This
Remember, focus is a skill, not a fixed trait. The more you practice reducing external triggers and setting yourself up for success, the easier it will be to get into and stay in a focused state. You don’t have to be perfect, and some days will be harder than others. But with the right strategies, you can reclaim control over your environment and your work.
So, what’s one small change you can make today to support your focus? Whether it’s turning off notifications or setting up a distraction-free space, start with something manageable. Focus isn’t about doing it all at once—it’s about taking small steps toward building an environment that allows you to do your best work.
Reflection:
What strategies have helped you stay focused in a world full of distractions?