7 Coaching Tools For The Distracted Mind
For professionals and high performers: Practical strategies to focus, prioritize, and take action
Attention is one of the most precious currencies we have in a world of endless stimulation. For individuals with ADHD, maintaining focus is not a matter of willpower or motivation, but a physiological challenge connected to how the brain is wired. In this case, distraction, impulsivity, and mental restlessness are not to be seen as signs of laziness; they are signs that the brain is operating on a different rhythm.
Good News: Attention can be trained, optimized, and even leveraged as a strength with the right tools and environment. In this article, we’ll explore actionable strategies that support focus and attention control, grounded in both research and practice. These are strategies I have used and have found effective over the past 10-12 years
7 COACHING TOOLS FOR THE DISTRACTED MIND
1. Understand the Nature of Attention in ADHD
To support attention, we must first understand how it works differently in ADHD brains. Studies show that ADHD involves dysregulation of dopamine, a neurotransmitter responsible for motivation and reward (Volkow et al., 2009). This means individuals may struggle to stay focused on tasks they find boring or repetitive, even while being hyperfocused on subjects they love.
Coaching Tip: Normalize the experience. Help employees reframe their struggles as neurobiological (and not moral failures). Language like, “Your brain needs more novelty or structure to stay engaged,” can reduce shame and increase motivation.
2. Create “Focus Rituals”
Instead of expecting focus to happen automatically, we can engineer environments that prompt attention. The brain loves these routine and cues.
Tools:
Focus Playlist (432Hz or lo-fi beats): If you like conspiracies, this is a big one. But for the sake of my own reputation, I'll just stick to the growing body of evidence on its benefits. Music in the 432Hz range can support calm, focus, and reduce anxiety. Apps like Brain.fm or YouTube playlists can provide accessible options. I prefer Chopin's Nocturnes in 432hz.
Lighting and Sound Control: Natural lighting, noise-canceling headphones, or white noise can dramatically reduce distractions.
Dedicated Focus Space: Designate a workspace that is free from visual clutter and only used for work or learning.
Example Exercise: Create a “Focus Ritual” checklist when you are about to engage in a task that requires sustained attention:
Clean your workspace
Open Pomodoro timer (see below)
Start playlist (have this ready beforehand, and don't divert from it)
Set a visual cue (e.g., light a candle, turn on a lamp, wear noise-canceling headphones)
This routine becomes a neurological anchor that signals to the brain: It’s time to focus.
3. Use the Pomodoro Technique
The Pomodoro Technique is a time management system that uses 25-minute work intervals followed by 5-minute break. I do a 50/10 breakdown, but for some ADHD individuals that might be too long. In this case, modify:
Start with 10/3 intervals (10 minutes of focus, 3-minute break)
Add movement breaks during the pause (jumping jacks, stretches, short walks)
Stack rewards after each cycle: “After three cycles, I get a snack or check my messages.”
Research Insight: Studies support the idea of “distributed practice” (breaking tasks into chunks with short breaks) improves retention and stamina, especially for neurodiverse learners (Cepeda et al., 2006).
4. Support Visual Attention with Physical Tools
If you're at all like me, you may have noticed that creating lists on the Notes App doesn't always serve the purpose you intend. We need something different - something better. The ADHD brain is often more responsive to visual cues and kinesthetic reminders than to abstract mental checklists. Writing things down creates a kinesthetic anchor (as opposed to using your thumbs on a screen).
Tools to Use:
Visual Schedules: Use whiteboards, paper planners, or apps like Tiimo or Sunsama to show what’s next
Time Timers: Visual countdown clocks help reduce time blindness and increase urgency
“Focus Buddy” Systems: Create accountability with peers or apps (e.g., FocusMate). But again, using your phone for everything is not recommended here (think distractibility).
Use what works for you. Commit to using each tool for one week and after you've tried them all, use the one that suited your
5. Limit Digital Distraction
Rather than hoping willpower will win against technology, set systems in place ahead of time. I've typically use Dopamine Breaks and "Focus Mode", but you may find some of these other ideas work for you:
Website blockers (Freedom, Cold Turkey, Forest)
“Focus Mode” on phones (iPhone, Android)
App segregation (put work apps on a different device or screen page)
Schedule dopamine breaks: intentionally plan 10 minutes for scrolling after a task is done
Neuroscience Note: Dopamine-seeking behaviors (e.g., social media) reinforce impulsivity and distraction over time (Roberts & David, 2016). In fact, they're designed to do it. Replacing this with intentional novelty or rewards is more sustainable.
6. Build Attentional Stamina Slowly
Just like going to the gym, building attention takes repetition and rest. ADHD brains can fatigue more quickly, especially with low-interest tasks. Coaching others (or yourself) to start small and celebrate consistency can build self-trust and stamina over time.
Track progress visually
Rate focus level 1–5 after each session
Use the “Rule of 1%”: Get 1% more focused each day, not perfect overnight
Don't skip progress monitoring. This reinforcer helps you recognize your own progress and will motivate you to continue with these strategies. When you see it's working, you'll want more of it.
7. Emotional Regulation
Emotional dysregulation often precedes or accompanies attention collapse. Frustration, boredom, stress, or overwhelm shuts down working memory and focus, and will severely limit productivity.
Support Techniques:
Name the emotion (“I feel anxious about starting…”)
Ground the nervous system (breathing, music, movement)
Reframe the moment (“I’m choosing to do this for 10 minutes, not forever”)
It can be difficult for ADHD individuals to 'live in the present", but by choosing to do so we will begin to enjoy life more and others will feel more valued by our presence.
Summary (and Coaching)
If you’re a professional navigating ADHD in leadership, learning, or daily performance you're not alone, and you're not broken. I offer 1:1 executive coaching for adults with ADHD that focuses on practical, strengths-based strategies for planning, prioritizing, and attention control. Whether you're building a new rhythm or rethinking how you work, I’ll help you design a system that actually works for your brain. Message me directly to set up a free informal discovery session.
Focus for ADHD is about self awareness and working smarter with your brain. For my ADHD clients, the key is consistency, compassion, and creativity. With the right tools, it’s not just possible to improve attention, it’s possible to make it a strength through passion and purpose.
- ADAM
References:
Calamassi D, Pomponi GP. Music Tuned to 440 Hz Versus 432 Hz and the Health Effects: A Double-blind Cross-over Pilot Study. Explore (NY). 2019 Jul-Aug;15(4):283-290.
Cepeda, N. J., Pashler, H., Vul, E., et al. (2006). Distributed practice in verbal recall tasks: A review and quantitative synthesis. Psychological Bulletin, 132(3), 354–380.
Roberts, J. A., & David, M. E. (2016). My life has become a major distraction from my cell phone: Partner phubbing and relationship satisfaction among romantic partners. Computers in Human Behavior, 54, 134–141.
Volkow, N. D., Wang, G. J., Newcorn, J., et al. (2009). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular Psychiatry, 16, 1147–1154.
