Master your Distraction with ADHD

We live in a busy world—notifications, ads, to-do lists, and never-ending noise compete for our attention every second. It’s easy to believe that these external distractions are to blame for our lack of focus. But what if I told you that your external world has very little to do with your distractibility?

Here’s the truth: Distraction isn’t out there. It starts in here — inside your own mind and emotional world.

Distractibility is, in many ways, a choice. I’ll be the first to admit that it doesn’t always feel like one—especially when you have ADHD, like I do. But learning to understand and gently challenge your internal world can transform the way you show up in your life.

Why Do We Struggle With Distractibility?

Let’s break this down for a moment.

Distraction is often a form of emotional escape. When we feel overwhelmed, anxious, bored, insecure, or even excited, our brain seeks relief or stimulation. That "quick check" of your phone? It's your brain saying, “I don’t want to feel this discomfort.”

This is especially true if you live with ADHD, anxiety, or have a nervous system that's constantly running on overdrive. In these cases, distraction becomes more than a habit — it becomes a coping mechanism.

And then there's modern life: multitasking is praised, hustle culture is glamorized, and overstimulation is normalized. So it makes total sense that our brains struggle to stay focused.

But let’s look at it another way.

Do You Struggle With Distractibility?

Let me rephrase that:Is there something you really want to do or achieve — write the book, launch the business, get fit, change careers — but you tell yourself you just don’t have the time?

And yet... you do have the time. You're just not prioritizing it.I see you.I’ve been there, too.

Let’s talk about how to take back your power.

Two Powerful Tools to Manage Distractibility

These are two of my go-to strategies for navigating distraction in a world (and mind) full of temptation.

1. Use a Notepad to Track Your Emotional Triggers

When you're working on something and you feel the urge to stop, try this instead:

• Pause.

• Ask yourself: What am I feeling right now?

• Grab your notepad and write it down. Don’t skip this step.

  • Label the emotion clearly: frustration, boredom, sadness, restlessness, anxiety.

  • Keep it simple: “I feel _____ because _____.”

Then… gently return to your task.

Repeat this every time the urge hits. If the same emotion keeps popping up, and you’re still struggling to focus, don’t ignore it. After your task is done, schedule time to explore that emotion. Sit with it. Journal it. Talk about it.

🔑 Why this works:

• Emotions are messengers. If you ignore them, they’ll only shout louder.

• Writing them down helps you regulate, not suppress, your feelings.

• It builds emotional awareness, which directly improves focus and self-leadership.

💡Pro tip: Think of your emotions as coaches, not enemies. They're here to teach you, not derail you.

2. Delay the Impulse with the "10-Minute Rule"

Impulse control is one of the hardest parts of distraction — and often, the most misunderstood.

Let’s say you want to check your phone, eat that cookie, or scroll Instagram… but you know it's pulling you away from something that actually matters to you.

Instead of saying “NO” (which your brain hates), try this:

“In ten minutes, I’ll check it.”

That’s it.

Tell your brain it can have what it wants — just not yet.Why this works:

• It creates a small pause between the urge and the action.

• It trains your brain that you’re not being deprived — just in control.

• After 10 minutes, you may not even want the thing anymore.

• You shift from reactive to intentional.

It’s not about never. It’s about not now.

And every time you win that tiny moment, you build real discipline — the kind that feels empowering, not punishing.

You're Not Broken!

Remember, distractibility isn't a flaw. It’s a signal and without it you wouldn't have one of your greatest assets- your curiosity! When we learn to listen to it, we gain powerful insight into what we need, what we fear, and what we value.

You're not lazy. You're not broken. You're human — and you’re doing your best in a world that isn’t designed for deep focus.

Need Support?

If you’re ready to dig deeper and build tools that actually work for your brain, I’m here.Book your free consultation and let’s explore what’s really holding you back — and how to move through it with clarity, compassion, and courage.

I can't wait to meet you, hear your story, and reflect back all the strength and beauty you might not even see in yourself (yet).

You've got this — and I'm here to help you prove it.