I wish I could say I’m super organized with my time, but the truth is, I often find myself struggling with focus and organization in my work.
This might surprise you if you’ve attended one of my retreats. Guests often praise my organization and attention to detail.
I can be organized and detailed, especially when others rely on me. But the context matters and there are areas in my life and work where I really struggle.
It often takes me much longer to complete certain tasks than it might take the average person. Sometimes I have a full day to dedicate to a project, but my brain just says ‘no.’
Recently, I attended a wonderful retreat led by Amber Karnes, which she designed for solo entrepreneurs contemplating a business pivot.
Interestingly, every participant identified with some form of neurodivergence—whether ADHD, autism, or sensory processing sensitivity. So, Amber organized a “neurodivergent skill share” where we could exchange tools and practices that help manage our work challenges.
A Common Theme Among Neurodivergent Entrepreneurs: Struggling with Focus
The conversation naturally gravitated toward the familiar challenge of focus. It was incredibly affirming to realize I wasn’t alone in facing these difficulties.
I took notes on the focus tips that were mentioned and compiled them into a list. It’s not exhaustive—if I were starting from scratch, I’d likely organize it differently, omit some ideas, and add others not mentioned, including yoga tools and techniques.
But as I went through my notes, I got distracted by the urge to research some ideas further. When my browser tabs began multiplying, I paused and reminded myself of my original goal—to simply share this collaborative list.
The Value of Collaboration and Support for Neurodivergent Minds
What I love most is that we created this list in community, much like the peer support we foster in our HSP Retreats and Resilience Circles.
We’re all different. No one person has a magic formula. Some tools may work for you and not for me.
It’s part of why I use this kind of emergent model of peer support in the groups I facilitate. The real magic lies in the unfolding of diverse knowledge and experiences, leading to enriching exchanges and unexpected outcomes.
In this case, we ended up with a meaningful share, bringing fresh perspectives and creative solutions to a common neurodivergent challenge.
Struggling with Focus Isn’t Limited to Neurodivergent People
In today’s attention economy, where screens and endless platforms compete for our attention, almost everyone I talk to mentions feeling unfocused and distracted.
But for some of us, focus struggles can be more intense. Our brains may work differently, making it harder to stay on task or filter out distractions.
In fact, neurodivergent folks may need creative tools and strategies tailored to our unique ways of processing the world.
A Couple of Important Notes…
This list is not all-encompassing, nor does it make any scientific claims. I have not tested all these ideas myself. There are no affiliate links in this article and my mention does not constitute my endorsement.
We also need support from other humans. It’s important to recognize when professional help is necessary. This list is not a substitute for medical or psychological advice. Please be cautious with self-diagnosis and treatment. Seek professional help when needed.
Tips for Managing Distractions and Staying Focused
As you read through the list, keep in mind that you don’t need to overhaul your entire life. Some tips are simple and straightforward, while others may require more effort. I suggest starting with just one or two ideas. Test them out and see what impact they have before adding more.
Phone and Digital Tools to Minimize Distraction
- How to Break Up With Your Phone: A book offering practical steps to adjust your settings, apps, environment, and mindset to help manage phone usage.
- Buy an Analog Clock: Keep your phone in a room outside your bedroom and give yourself phone-free time each morning (such a game changer!).
- Remove Apps for Social Media & Games: Delete distracting phone apps. Set a limited time each day or week to check your social media from a computer.
- Focus Mode: Try your phone’s focus mode setting to restrict app usage. There are many focus apps–to help manage apps. One Sec is one that prompts you to pause and breathe before opening apps.
- Try a New Browser: For organizing tabs and online projects without the clutter or distraction, one person recommended Safari Tab Groups. My partner really likes Arc.
- New Facebook Account: If you manage or participate in a group, consider creating a separate account solely for that purpose to reduce distractions from other content.
- Email Auto-Responder: This may be more work-related. Use auto-responders to manage expectations about what you respond to and when you’ll respond.
Self-Regulation Techniques for Better Focus
- Know Your Overwhelm Signals: Recognize early signs of overwhelm and have 3 “go-to strategies” to regulate (nature walk, stretch, close your eyes for 10 minutes, etc).
- Earplugs or Loops: Use earplugs or specialized earplugs like Loops to reduce sensory input. (My review on Loops is mixed, but many people love them.)
- Music: Create a playlist that helps you focus. Listen to it when you are focused to train your brain to enter that state. Then, listen when you need help to focus.
- 4-Legged Stool: One person spoke of their 4 primary well-being needs as food, sleep, movement, and writing. When one leg is missing, the stool can stand, albeit wobbly. When two go missing, it falls over.
- Low Dopamine Mornings: This trending ADHD strategy involves starting your day with low-stimulation activities to reduce dopamine hits from screens. While not scientifically precise, if not taken to an extreme it may help to build healthier morning habits.
Tools for Managing a Busy Brain
- Brain Dump Everything: Write down all your thoughts and tasks to clear your mind and reduce mental clutter.
- Create Visual Diagrams: Mind Mapping can help organize ideas and tasks, making it easier to see connections and priorities.
- Morning Pages: From The Artist’s Way, write 3 pages of consciousness each day to process thoughts and clear mental space. I’ve used this for brain dumping to-do lists.
- To-Do List the Day Before: Write down 1-3 tasks you need to do tomorrow the night before to start your day with a clear direction.
- Keep a Running List of Positive Moments: Refer back to this list to boost your self-compassion, motivation, and focus.
Support and Accountability Strategies
- Body Doubling: Simply working alongside a friend, either in person or via Zoom, can make tackling difficult tasks easier.
- Work in a Café: As a form of body doubling, the energy of others, even strangers, can serve as a form of body doubling and help improve focus.
- Talk to Yourself Aloud: Vocalize supportive self-talk and be a loving adult to yourself. Coach yourself through challenges, praise accomplishments, and encourage breaks.
Time Management Tips for Neurodivergent Entrepreneurs
- Work Within Energetic Times: Consider your most productive times of day and prioritize just one important task to work on in that window.
- Sitcoms to Track Time: While not for me, some people use a familiar sitcom as a background timer, helping them segment work into manageable chunks.
- Visual Timer to Stay on Track: Using a visual timer on your desktop monitor can help structure and monitor your time.
- Apps to Track How Long Tasks Take: Clockify is a time-tracking tool to better understand how long tasks actually take and improve time management.
- Set Timers to Manage Hyperfocus: While people with ADHD may struggle with focus, many also experience hyperfocus and lose track of everything else.
This list could go on, and there’s also no one-size-fits-all solution. I invite you to give one or two of these strategies a try, and feel free to comment any other suggestions you have below.
Whether you consider yourself neurodivergent or not, struggling with focus is a common challenge in today’s distraction-filled world. Remember, you’re not alone.