Here's the thing nobody tells you: your ADHD attention isn't broken. It's running completely different software. Traditional productivity tools fail because they're designed for neurotypical brains. This guide explores tools actually designed for how your attention works.
Rethinking the defecit model
For decades, the medical world has focused on what's supposedly "wrong" with neurodivergent brains. Labels like attention deficit, hyperactivity disorder, and executive dysfunction frame difference as damage. We're done with that narrative. These aren't disorders requiring fixes—they're different brain styles worth understanding on their own terms.
Language that actually fits
What gets called attention deficit? That's actually divergent attention—a spotlight that moves differently, driven by interest rather than external demands.
Hyperactivity? Try energy management—a distinct relationship with physical and mental activation that doesn't fit conventional expectations.
Solutions
Your Attention Toolkit
Tools That Actually Work With ADHD
Here's the thing nobody tells you about ADHD attention: it's not broken. It's just running completely different software.
Traditional attention theory loves the spotlight metaphor, a beam illuminating one thing while leaving the rest in darkness. But neuroscience reveals attention works more like a DJ's mixing board, with different channels for different sensory inputs. Neurotypical brains smoothly fade background channels while amplifying the main track. ADHD brains? We're running all channels at full volume simultaneously.
This happens because of differences in sensory gating, the brain's ability to filter redundant or irrelevant stimuli [1]. Where neurotypical brains automatically turn down background information, ours process it all as potentially important
foreground data.
So here's the question: if your brain works differently, why are you using tools designed for someone else's operating system?
The Interest-Based Nervous System Changes Everything
Before we dive into solutions, you need to understand one crucial concept, what we like to call: the Interest-Based Nervous System.
While neurotypical brains run on importance, consequences, and rewards, ADHD brains run on entirely different fuel: interest, novelty, challenge, and urgency [2]. This explains why you can lose six hours researching Victorian poisoning methods but struggle with ten minutes on "important" boring tasks.
This isn't a character flaw. It's neurological architecture. And once you understand this, you can finally choose tools that work with your actual brain instead of fighting it.
Your Brand New ADHD Attention Toolkit
1. Sensory Boundary Tools
What they do: Reduce competing sensory channels without cutting you off from the world
Why you want them: ADHD brains process all sensory input at full volume simultaneously, burning cognitive resources on irrelevant information
Focus Frames™ represent a different way of thinking in this category. Rather than expecting your brain to develop neurotypical filtering abilities, they modify what information reaches your brain in the first place. By gently reducing peripheral visual input, they free up surprising amounts of mental bandwidth.
Research shows that reducing peripheral visual stimuli can improve sustained attention and reduce cognitive load [3]. Think of Focus Frames™ as volume control for your visual environment. In a bustling café, you use maximum peripheral filtering. During coding tasks, you dial it down. You're not broken and needing fixes; you're taking control of your sensory environment.
Clinical evidence backs this up: one trial found 62% of adults with ADHD showed significant symptomatic improvement using peripheral vision management tools [4].
Optimising the fit: Focus Frames™ work best when they're comfortable for extended wear. Our care packages include nose pads for personalised comfort and elastic arm straps that keep the frames secure during movement. These aren't just accessories; they're practical solutions ensuring the frames work with your active lifestyle rather than requiring you to sit perfectly still.
Noise-cancelling headphones work similarly for your auditory channels. Noise-cancelling headphones create consistent sensory input that masks unpredictable sounds. Many find that coloured noise, whether that be brown, pink or white (always Keep Your Colour!), or lo-fi beats work better than silence, as they provide enough stimulation to satisfy the brain's need for input without demanding attention.
Earplugs deserve special mention, and we don’t mean the generic foam ones that might spring to mind; in the last decade, the selection and variety have become a dream come true for those regularly overwhelmed by sound. Goghini founder James is borderline obsessed with silicon earplugs, so much so that we include them in the care packages we offer for purchase alongside Focus Frames™. They effectively block all sound, making them fantastic for reading, sleeping and more. Meanwhile, soft plastic earplugs reduce volume whilst maintaining clarity. Not only are they typically recycled or recyclable to assuage any eco-guilt, but you can still hear conversations and important sounds, and the sensory volume drops to manageable levels. Both kinds are generally reusable, comfortable for extended wear, and small enough to carry everywhere. For many with auditory sensory sensitivities, they're transformative.
Weighted blankets and compression clothing add proprioceptive input that helps regulate your nervous system. When your brain's getting constant "where is my body in space?" feedback, it frees up processing power for other tasks.
Focus oil blends use aromatherapy to support concentration. Certain essential oil combinations (typically including rosemary, peppermint, and citrus notes) have been traditionally associated with improved focus and mental clarity.
Applied to pulse points or used in a diffuser, they provide gentle olfactory input that many find helps maintain attention without overwhelming the senses. We've developed our own focus oil blend specifically for the ADHD experience, included in our Focus Frames™ care packages.
TLDR; Block the chaos. Plug your ears. Oil your brain.
2. Environmental Design Tools
What they do: Shape your physical space to support rather than sabotage focus
Why you want them: Your peripheral vision processes movement across 180 degrees, with each flicker consuming processing power
Strategic positioning matters more than you think. Facing a wall while working isn't antisocial; it's designed to engage your attention system. Your peripheral vision naturally tracks movement within a 180-degree arc, so eliminating visual motion from your workspace dramatically reduces attentional capture.
Lighting control shifts from preference to necessity when you understand ADHD sensory processing. Harsh fluorescent lights create constant low-level stress. Warmer, adjustable lighting lets you match light levels to your current arousal state. Some days you need bright light to maintain alertness; others, you need dimmer environments to prevent overwhelm.
Visual minimalism isn't about aesthetics; it's about reducing cognitive load. Every object in your visual field uses processing power, whether you consciously notice it or not. Princeton neuroscientist Sabine Kastner's research proves visual clutter literally competes with your brain's ability to pay attention [5].
This doesn't mean sterile environments. It means intentional design: closed storage instead of open shelving, single-purpose spaces instead of multi-function chaos, deliberate visual breaks in your line of sight.
TLDR; Face a wall. Dim the lights. Close the tabs.
3. Time and Task Management Tools
What they do: Work with your Interest-Based Nervous System instead of fighting it
Why you want them: Your brain responds to interest, novelty, challenge, and urgency, not importance or consequences
The Pomodoro Technique is often recommended, but here's the ADHD modification that actually works: don't use fixed 25-minute intervals. Use your interest level as the timer. Work until the novelty starts wearing off (it might be 15 minutes, or it might be 90), then break. Your brain will tell you when it needs switching if you learn to listen.
Visual timers (not phone timers) prevent time blindness without the anxiety of watching minutes tick down. Time Timer and similar devices show time as disappearing space, making an abstract concept concrete. For brains that struggle with time perception, this external representation is transformative.
Body doubling leverages the ADHD brain's responsiveness to environmental presence. Working alongside someone (in person or via video) provides just enough external structure to keep your attention organised. It's not about accountability; it's about presence, creating a focus-supporting context.
Gamification apps like Habitica or Forest work because they add novelty and challenge, which are the exact fuels your Interest-Based Nervous System runs on. Traditional to-do lists feel oppressive because they're pure obligation. Gamified versions add the interest factor that actually motivates ADHD brains.
TLDR; Work until bored. Watch time disappear. Find a buddy. Turn life into a game.
4. Movement and Fidget Tools
What they do: Provide sensory input that helps regulate attention
Why you want them: ADHD brains need movement to maintain focus, not despite needing to focus
Research is clear: ADHD brains often need movement to maintain focus, not despite needing to focus [6]. That restless energy isn't your enemy; it's your brain seeking optimal arousal states for cognitive function.
Fidget tools range from simple (fidget cubes, putty, textured objects) to sophisticated (fidget rings, infinity cubes, magnetic spheres). The key is finding what provides enough sensory input to satisfy your brain without becoming more interesting than your primary task. This is personal, experiment widely.
Fidget spinners deserve a second look beyond their reputation as classroom distractions. When used purposefully, they provide continuous, predictable motion that occupies just enough attention to prevent restlessness without demanding focus. The smooth, consistent spinning offers both visual and tactile feedback. We're currently researching optimal designs specifically for ADHD focus support, because not all fidget spinners are created equal.
Standing desks and balance boards let you move while working. Many with ADHD report dramatically improved focus when allowed to shift position, bounce slightly, or maintain dynamic balance. The movement provides proprioceptive input that helps regulate attention.
Walking while thinking transforms how some ADHD brains process information. That phone call you've been dreading? Take it while walking. Difficult problem to solve? Walk it out. The bilateral movement seems to help with executive function and creative thinking.
TLDR; Spin something. Stand up. Walk it out.
5. Medication
What they do: Modify underlying brain chemistry to improve attention and executive function
Why you want them: ADHD involves neurochemical differences that no amount of willpower can compensate for
ADHD medication remains the most evidence-based intervention for ADHD symptoms. Stimulant medications (methylphenidate, amphetamines) and non-stimulants (atomoxetine, guanfacine) work by increasing dopamine and norepinephrine availability in the brain. For many, medication is the difference between constantly fighting their brain and working with it.
This isn't admitting defeat. It's recognising that if your brain's mixing board has certain channels set too low, sometimes you need to adjust the levels pharmacologically.
TLDR; Take the meds if you need them.
6. Technology Tools
What they do: Provide external scaffolding for executive functions
Why you want them: Tasks that run automatically for others require conscious effort for ADHD brains
Apps designed for ADHD brains understand the Interest-Based Nervous System. Things 3, Todoist, and similar tools let you capture thoughts quickly without elaborate systems. The key feature for ADHD: friction-free capture. If adding a task takes three clicks, you won't do it.
Browser extensions like Freedom handle the internet's infinite distraction potential. They're not about willpower (which ADHD brains don't reliably produce), they're about removing the choice entirely during focus time.
Voice recording apps solve the working memory problem elegantly. That brilliant idea you just had? Record it in two seconds instead of trying to keep it in mind while finishing your current task. This isn't cheating, it's compensating for known cognitive patterns.
Smart home integration can automate environmental transitions. Scheduled lighting changes signal "work time" or "wind down time" to your brain without requiring you to remember. Automated reminders provide external structure, compensating for time blindness.
TLDR; Download the apps. Block the internet. Talk to your phone. Automate everything.
Building Your Personal Toolkit
We reject the notion that neurodivergent individuals should mask or hide their authentic selves. Instead, we celebrate and encourage genuine self-expression in both our customers and our team.
In practice: our focus frames modify the environment, not the person. They reduce specific sensory inputs that many find overwhelming, allowing natural cognitive patterns to function without constant disruption. Thus, they serve as practical tools for helping people with ADHD.
Agency Through Better Environments
Here's what matters: no single tool works for every ADHD brain. Your attention system is yours, with its own patterns, triggers, and optimal conditions.
Start by noticing when focus flows naturally. What environments make concentration effortless? What times of day? What types of sensory input help versus hinder? Build your toolkit around these observations, not around what "should" work. Try tools in isolation first. When you change multiple variables simultaneously, you can't identify what's actually helping. Add Focus Frames™ for a week. Then add brown noise. Then modify your workspace. Notice what shifts.
At Goghini, we've curated care packages that combine tools we've found work well together alongside our Focus Frames™: silicon earplugs, focus oil, and fit-optimising accessories. These aren't random collections; they're thoughtfully selected based on how these tools complement each other for sensory regulation and attention support.
Remember that your needs change. The toolkit that works during high-stress periods might overwhelm during calmer times. The sensory input you need in winter differs from summer. Your attention system is dynamic, so your tools should be too.
The Real Solution
The most powerful tool in your ADHD toolkit isn't a device or strategy; it's understanding. Understanding that your attention works differently, not wrong, is important. It's important to understand that tools designed for neurotypical brains will frustrate you. Understanding that you deserve environmental support rather than judgment.
Your Divergent Attention processes the world through different channels, at different speeds, with different fuel. That's not a problem to solve; it's a reality that can be supported with the right tools.
Build your toolkit. Experiment widely. Trust what works for you, even if it wouldn't work for someone else. Your brain is worth supporting.
This article provides our perspective on ADHD attention tools and strategies. While we strive for accuracy, we welcome your feedback and lived experiences. This content is not a substitute for professional medical advice. Always consult qualified healthcare providers regarding health conditions, medications, and treatment decisions.
Research References
[1] Micoulaud-Franchi, J. A., et al. (2024). Sensory Gating Deficits and Perceptual Anomalies in Adults with ADHD. Journal of Attention Disorders, 28(3), 412-425.
[2] Dodson, W. (2023). Interest-Based Nervous System: A new paradigm for understanding ADHD motivation and attention. ADHD Attention Deficit and Hyperactivity Disorders, 15(2), 156-171.
[3] Laubrock, J., et al. (2016). Attention correlates with saccade amplitude modulations caused by gaze-contingent filtering of the visual field. Journal of Vision, 16(12), 1274.
[4] Richter, H. O., et al. (2023). A novel intervention for treating adults with ADHD using peripheral visual stimulation. Frontiers in Psychiatry, 14, 1280440.
[5] Kastner, S., & Ungerleider, L. G. (2000). Mechanisms of visual attention in the human cortex. Annual Review of Neuroscience, 23(1), 315-341.
[6] Hartanto, T. A., et al. (2016). The effect of motor activity on brain function in children with ADHD. Developmental Medicine & Child Neurology, 58(8), 850-856.
[7] Chang, J. P., et al. (2018). Omega-3 polyunsaturated fatty acids in ADHD: A meta-analysis of randomized controlled trials. Journal of Clinical Psychiatry, 79(4), 17r11802.