When you’re raising or working with a child who has ADHD, you quickly realize that “just focus” isn’t a realistic expectation. Kids with ADHD aren’t choosing to be distracted. Their brains are literally wired to process the world differently—often in fast, energetic, nonlinear ways. The good news? There are ways to work with their brains, not against them.
In my work as a child psychologist, I’ve seen how small, research-backed strategies can make a big difference—not just in helping kids stay focused, but in boosting their confidence, too. If you’ve ever felt like you’re repeating yourself for the hundredth time, or like simple tasks somehow stretch into forever, you’re not alone. And you’re not doing anything wrong. Kids with ADHD just need a little extra scaffolding—and I’ll show you what that can look like.
Break it down (and then break it down again)
One of the most effective ways to help a child with ADHD stay focused is by breaking down tasks into smaller, clearer steps. A direction like “go clean your room” or “start your homework” may sound simple, but for a child with ADHD, it can feel like trying to climb a mountain with no map. They need the steps. And then they need the steps within the steps.
Research has shown that kids with ADHD often struggle with executive functioning skills—things like planning, organizing, and holding multiple pieces of information in their working memory. So when we simplify and sequence tasks, we’re actually supporting the parts of the brain that need a little extra help. This might look like saying, “First, find your math book. Then open to the page your teacher assigned. Now do the first two problems.” For many kids, a visual checklist or even a sticky note can serve as a helpful guide. The more we chunk the work into manageable bites, the easier it becomes for them to follow through.
Timers, routines, and a sense of time
One of the biggest challenges kids with ADHD face is what we call “time blindness.” They may struggle to sense how long something is taking or how long they’ve been off task. That’s where timers come in—not as punishment, but as a way to make time feel more concrete.
Incorporating a visual timer into daily routines can provide structure and help reduce the mental load of getting started. You might say, “Let’s do 10 minutes of work, and then you can take a 2-minute break.” That short work window often feels more doable than saying, “You have to finish all your homework.” For many kids, especially younger ones, routines like “snack, then homework, then screen time” create a predictable rhythm that reduces resistance and procrastination.
The research backs this up. Structured routines and timed intervals have been shown to improve attention and reduce frustration in kids with ADHD. And it’s not just about schoolwork. Even getting ready in the morning can go more smoothly when there’s a rhythm in place.
Let them move—really
Here’s one that sometimes catches people off guard: movement actually helps kids with ADHD focus. Sitting still is hard—and often counterproductive. The act of moving—whether it’s fidgeting, standing while working, or doing jumping jacks between tasks—can help regulate their nervous system and improve concentration.
Studies have shown that kids with ADHD perform better on attention tasks when they’re allowed to fidget. I’ve had many kids in session do much better when they’re standing, pacing, or bouncing a small ball while we talk. Movement isn’t a distraction for these kids—it’s a tool. So whether you offer a wiggle seat, a stress ball, or simply encourage short movement breaks every 10–15 minutes, you’re helping them stay grounded and engaged.
There’s also a growing body of support for something called “body doubling”—having someone sit nearby while the child works. It doesn’t mean helping or hovering; it just means being present. For some kids, especially older ones, even knowing someone is quietly working next to them on their own task helps them stay focused and motivated.
Focus isn’t about trying harder
Here’s the thing I always try to remind parents of: when a child with ADHD is struggling to focus, it’s not because they’re lazy or unmotivated. Their brains simply require a different approach. Focus isn’t about willpower—it’s about strategy. By breaking down tasks, creating structure around time, and allowing for movement, we’re giving them the tools they need to succeed.
And when they start to experience that success—even in small doses—they feel more capable, more in control, and more motivated to keep going. That’s the real goal: helping them build not just focus, but confidence and resilience.
If your child is struggling with attention, it’s okay to seek support. You don’t have to figure it all out on your own. I specialize in working with children and teens with ADHD using evidence-based tools that meet them right where they are. Together, we can create a plan that helps your child thrive—both in school and in life.
Dr. Yanet Vanegas is a licensed child and adolescent psychologist based in Florida, providing virtual therapy services across 42 states. She specializes in helping kids with ADHD, anxiety, and behavioral challenges through compassionate, research-driven care.
