Staying FOCUSSED for Teenagers with ADHD

Share This Post


It can be hard to stay focused when you’re a teenager dealing with ADHD. From school and extracurriculars to family and friends, there are so many things competing for your attention and making it difficult to stay on task.

Staying focused can be a challenge especially when faced with the pressure of an important task. It’s easy to get distracted and before you know it, four hours have gone by and you find yourself with 20 tabs open on your computer. Thankfully, there are strategies that can help increase focus such as breaking down tasks into smaller chunks, rewarding yourself for achieving goals, and engaging in activities that promote emotional wellness. With practice and determination, staying focused is achievable for everyone.

Finding Your Strengths

The first step towards staying focused is identifying what your strengths are. Are you good at organisation? Are you great at preparing for tests? Knowing your strengths will allow you to focus on the areas where you excel, which will make it easier for you to manage the areas where you may need extra help.

Organising Your Space and Time

Organisation is key when it comes to managing ADHD-related distractions. Set up a designated area in your home as a “working space” so that all of your materials are in one place, ready for use. Additionally, break down tasks into smaller chunks and set manageable goals with realistic timelines to help tackle larger projects without becoming overwhelmed or distracted by other activities.

Coping With Stress and Emotions

When faced with challenges or feeling stressed, it can be hard to stay focused on tasks or remain calm during times of adversity. When facing stressful moments or overwhelming emotions, try deep breathing exercises or mindfulness practices such as yoga and meditation to regain composure and clear the mind of any negative thoughts.

Using Tools And Strategies For Success

There is a wide range of tools available to assist with staying focused from online apps like Forest that reward users for not using their phones for a set amount of time, to alert systems built into computers that remind users if they start browsing the internet too much instead of focusing on tasks at hand. Taking advantage of these tools allows users to monitor their usage more effectively and limit distractions from various sources like social media sites and news websites that often induce procrastination.

Seeking Support From Family, Friends And Professionals

Dealing with ADHD can be an intimidating process but seeking support from family, friends and professionals can help ease some of the burden associated with managing symptoms. Find someone that works well alongside you; somebody who respects what works best for you but also pushes when they see potential areas of improvement while offering advice in both academic/professional situations as well as personal settings—allowing them to provide both supportive criticism as well as unconditional love when needed most.

Staying Positive And Motivated

It’s important not only to acknowledge successes but also failures one encounters while dealing with ADHD so learning how best to respond in both situations is necessary in order maintain a positive mindset over the long term period without falling into the trap of getting discouraged easily after one mistake or misstep along the way–consistency is key! Research daily affirmations/goals/encouragement techniques which best work for YOUR individual needs & write/type them out somewhere visible (a mobile device wallpaper image?) as reminders during tougher days; even if new skills don’t come easy at first try breaking them down into small manageable steps & overcoming each incrementally rather than focusing too much on completion deadlines (ex: writing 1 page per week vs 10 pages all at once)

Engaging In Physical Activity And Healthy Habits

Incorporating physical activity such as running & swimming into everyday routines has been proven beneficial & helpful in treating such learning differences  (ease stress/anxiety levels). Additionally eating healthier foods–like fruits & vegetables versus processed snacks with high sodium content–can assist neurological development & overall wellbeing . . . remember no two brains operate exactly alike so discover what options work best for YOU & find regular daily activities geared toward achieving those goals either alone or through others (diaries? trackers?).

Developing Self-Awareness And Self-Advocacy Skills 

Acting on existing knowledge about oneself is essential since many issues overlap/interconnect in these spaces thus developing self-awareness & self-advocacy skills may prove rewarding benefits allowing greater insight into triggers/preventative measures thus enabling long term solutions (networking via social media?).

Self-advocacy skills are important for teenagers with ADHD, as they can help them stand up for themselves and make sure their needs are met. Examples of self-advocacy skills include:


  • Setting clear boundaries and expectations
  • Taking initiative and learning how to plan ahead
  • Prioritizing tasks and staying organized
  • Developing an understanding of their own triggers and avoiding environments that lead to outbursts or frustration
  • Learning how to stay focused in meetings
  • Understanding how to adequately express opinions in a courteous manner
  • Becoming knowledgeable about the issues at hand
  • Knowing what resources are available to you
  • Working with others to reach a consensus


If struggling still consider obtaining outside guidance from professionals such as Mental Health Counselors or ADHD coaches who specialise in this field are able teach how best turn failure into success stories regardless of your age/background!

Subscribe To Our Newsletter

Get updates and learn more about how you can become a #Polyvagalfam

About the author: Yasmin Shaheen-Zaffar

With a passion for improving the emotional wellbeing of young people, adults and parents, she is  the founder and creator of Polyvagal Teen®, she has developed an innovative approach to helping teens recognise and manage stress and anxiety through becoming “Polyvagal Aware”. In addition, Yasmin is also the founder of World Let’s Stop Shouting Day, which aims to promote peaceful communication and reduce conflict and aggression in our daily interactions. Neurosloth™ and The Hearts Whisper®

She also runs a small private practice providing counselling and neurofeedback  to young people and adults in North Yorkshire.

More To Explore

Don`t copy text!


Out March 15th On Amazon

235 page workbook journal £17.99

Join Waitlist

Our Polyvagal World

Join The Conversation: BOOK NOW
Wed. 7th of Feb 2004 7.15PM GMT
Live With Dr Stephen PORGES

Sorry You Missed This Event! Follow Us On Eventbrite To Get Notified Of Future Events!