Distractibility – “Ooh, shiny!”
Do You Ever...?
Do you ever sit down to work and suddenly every noise, movement, or random thought grabs your attention? Do you notice things other people seem to ignore?
What is it?
Distractibility means your attention keeps jumping to:
- Noises (talking, cars, fans, buzzing)
- Sights (movement, lights, people walking past)
- Thoughts (ideas, worries, daydreams)
ADHD brains are very good at noticing lots of things at once.
Why does this happen?
The attention system in ADHD doesn’t filter out “unimportant” input as easily. Instead of just focusing on the teacher or the task, your brain treats many things as equally interesting.
It’s not that you cannot pay attention. It’s that your attention is pulled in many directions.
What can I do?
- Change your environment: Sit facing a blank wall rather than a busy room. Clear your desk. Use headphones or earplugs if allowed.
- Use focus sprints: Work for 10–25 minutes, then break for 3–5 minutes. Short bursts are easier than long stretches. This is also known as the Pomodoro technique!
- Create a “parking lot” for distractions: When you think of something unrelated (like a video to watch later), write it on a note. Promise your brain you’ll check it after work time.
- Ask for seating or tools that help: At school, sitting away from doors and windows, or using a quiet fidget, can make a big difference.
- Use the buddy system: A body double can help you stay on task, and you can actually help them stay on task, too!
Fun Fact!
People with ADHD often have an “abundance of attention” rather than a deficit, which can lead to intense periods of hyperfocus. The challenge is not focusing, but rather regulating and shifting that focus on command, especially for uninteresting tasks!
