My Favorite ADHD Hack For Staying Focused on a Single Task

The challenge with ADHD is not a “deficit” of attention. The issue is better described as a lack of filter, which can cause attention to scatter everywhere.

Sometimes it seems like every possible stimulus comes through. Sensory awareness can be very acute.

A lot of conversation around me can throw off my concentration.

Finding a silent space isn’t always possible — nor is it always the answer. In complete silence, my inner voices seem to get louder.

What’s the solution when both noise and silence are a distraction?

The Best Focusing Agent

Music.

Music is my go-to resource whenever I need to focus.

I create playlists for different moods and energies depending on the task. Sometimes I switch between playlists.

In my morning workout, for example, I’ll start with a slower playlist and then bump up the tempo with a different playlist.

Different types of workouts get different playlists.

I even have playlists of different lengths, which helps me keep track of time.

But sometimes a playlist is too much.

My Favorite ADHD Hack for Staying Focused on a Single Task

My favorite ADHD hack for staying focused on a single task is to listen to one specific song on repeat for the duration of the task.

I have used this hack to write blog posts, when cleaning or organizing, and when I do deadlifts — as long as I’m not pairing the deadlifts with another exercise.

Anytime I want to focus on one activity exclusively, I pick one song and set it to play on repeat.

Here are 3 guidelines for how I choose the song:

• It must be song that I know fairly well. Nothing new to me. I don’t want to be distracted by new melodies or lyrics.
• The song matches the energy I want for that moment. Sometimes it’s the lyrics that speak to an emotion, other times it’s the rhythm.
• It’s a song that won’t get too annoying when I listen to it on repeat several dozen times.

Here’s what happens:

At first, I get into the rhythm of the song. I may even sing along at points.

After a few times through, the song fades to the background. I stop actively listening to it, but its presence is enough to drown out the voices around me and my inner chatter.

I lose where the song ended and began. It just becomes the beat to my activity.

When I’m engaged in a task like writing, the song helps me stay in rhythm and flow.

When I’m doing deadlifts, the song helps me stay present even as I take rest breaks. It keeps me out of my head.

Try It For Yourself

Give it a try and see how it works for you.