How to improve concentration with ADHD

Mindfulness. Even short periods of deep breathing or meditation help calm the mind. Focusing only on your breath helps sustain attention.

Small successes. Start with small tasks to build confidence.

Light physical exercise.

Keep your smartphone out of sight.

Task visualization. Visualizing tasks helps eliminate indecision.

Use the Pomodoro Technique (25 minutes of focus, 5-minute break).