5 Physical Tools to Help Focus with ADHD

For everyone that uses my tools from the book, “Tools for Navigating Neurodivergence” to form habits, I am asked questions and sent messages that all are of the following ilk:

“Creating habits is great, but I need help focusing…”
“Meditation is great for focusing on meditation… how can I focus on things like… people talking to me?”

While I have yet to put together the definitive list of all the tools I use in the book to navigate your ADHD (that is coming up soon), I want to put these 5 things out there. Links to amazon will be connected to my associates account so that if you DO buy anything from this list, you will be helping me out by giving me a few pennies of your purchase! Woohoo!

Here are five physical tools that can be used to help individuals with ADHD maintain focus:

1. Fidget Tools:
   • Fidget spinners, stress balls, or other handheld fidget tools can provide a physical outlet for restless energy and help improve focus by allowing individuals to engage in a low-intensity, repetitive activity. This one is a favorite of mine, it has a good tactile feel, the clicks and presses are really clicky, the spins are endless, and overall they just feel good in hand.
2. Weighted Blankets:
   • Weighted blankets provide deep touch pressure, which can have a calming effect on the nervous system. This can be particularly beneficial for individuals with ADHD who may struggle with sensory processing. The added weight can promote a sense of security and relaxation. The one linked here is a heavier option for people and comes in a wide array of colors!
3. Noise-Canceling Headphones:
   • As mentioned previously in my post about 15 different noise cancelling headphones for any budget, noise-canceling headphones can create a more focused and quiet environment by reducing or eliminating background noise. This can be especially helpful for those with ADHD who are sensitive to auditory stimuli.
4. Desk Organizer or Task Box:
   • A well-organized workspace can help minimize distractions. Use tools like desk organizers, task boxes, or trays to keep essential items easily accessible and to create a visually structured environment. This can help individuals stay on task and reduce the likelihood of feeling overwhelmed. This one is more of an “everything” station that lets you have your phone, your fidget toys, your keys, your post-it notes, and more on it for a central location on your desk. (SUPER GOOD)
5. Time Timer:
   • A physical Time Timer is a clock that visually represents the passage of time. It uses a colored disk that gradually disappears as time elapses. This visual representation can make it easier for individuals with ADHD to understand and manage their time, promoting a better sense of urgency and structure. I hate that these are marketed towards “kids” only, but this one looks pretty good on a desk and will keep you on track when you say you’re going to spend 30 minutes doing social 5 media posts and it rings off and tells you 30 minutes are up.

These tools, when used in combination with other strategies such as behavioral interventions and personalized accommodations, can contribute to a more supportive environment for individuals with ADHD. It’s important to recognize that the effectiveness of these tools can vary among individuals, so it may be beneficial to experiment with different options to find what works best for a particular person.