It’s Not a Deficit—It’s a Difference: Rethinking ADHD and Attention
If there’s one myth about ADHD that just won’t quit, it’s this: people with ADHD can’t focus. It’s right there in the name—attention deficit hyperactivity disorder. But here’s the kicker: that’s not really how ADHD works.
In reality, people with ADHD are often excellent at focusing. Ever heard of hyperfocus? That’s when someone with ADHD becomes so engrossed in an activity they enjoy that hours can pass without them even realizing it. Whether it’s playing a video game, diving into a hobby, or researching a topic they’re passionate about, ADHD brains can actually zero in with laser-like intensity.
So, if it’s not a lack of attention, what’s really going on?
ADHD and the Problem with Attention
ADHD isn’t about not being able to focus; it’s about regulating focus. Think of attention as a spotlight—people with ADHD have a tricky time controlling where that spotlight shines. Sometimes it’s too dim to illuminate the boring, mundane task in front of them. Other times, it’s so blindingly bright that it locks onto something interesting and won’t let go.
The challenge is this: ADHD brains are wired to seek stimulation. When a task is engaging or novel, the brain floods with dopamine, making it easier to stay locked in. But when a task is mundane, repetitive, or just not inherently rewarding, that same brain feels like it’s wading through a swamp to get anything done.
Here’s where the real difference lies:
Neurotypical individuals can focus on a boring task if they know it leads to a meaningful goal (e.g., writing a tedious report to meet a deadline). They can connect the dots between the task and the reward.
People with ADHD, on the other hand, struggle when the task itself isn’t stimulating—even if they deeply care about the goal. The connection between effort and reward doesn’t feel strong enough to spark action.
This isn’t laziness or lack of willpower; it’s a neurological difference in how motivation and attention are regulated.
The Real Challenge: Making the Journey as Stimulating as the Goal
The traditional advice for ADHD management often focuses on trying harder to pay attention. But the truth is, good ADHD strategies aren’t about forcing focus—they’re about hacking the task itself to make it more engaging.
Here are some ways to do that:
Gamify the Task: Turn the activity into a game. Can you beat the clock? Earn a reward after completing a certain number of steps? Breaking the task into smaller, more manageable pieces with built-in “wins” can add a layer of excitement.
Add Novelty: Doing something new or slightly different can inject interest into even the most boring tasks. Change your environment, use colorful tools, or approach the task in a way you’ve never tried before.
Combine the Boring with the Fun: Pair an unappealing task with something you enjoy. Listen to a favorite playlist while folding laundry or watch a guilty-pleasure show while tackling admin work.
Externalize the Reward: If the end-goal feels too abstract, bring it closer. Set up a small, immediate reward for completing the task to make it feel more tangible.
Use Body Doubling: Having someone else present—whether physically or virtually—can help add accountability and energy to the task, making it feel less isolating and dull.
Create Urgency: ADHD brains love a little adrenaline. Tighten the timeline or create an artificial deadline to introduce that sense of urgency that can kick-start focus.
Attention Isn’t the Problem—The Task Is
For people with ADHD, the goal isn’t to magically transform into someone who can sit still and quietly focus for hours on end. Instead, it’s about creating environments and systems where focus becomes a byproduct of stimulation.
We can reframe the narrative: ADHD isn’t a deficit of attention—it’s a difference in how attention is applied. By understanding this, we can shift the focus (pun intended) away from trying to fix “broken” attention and toward building strategies that embrace how ADHD brains actually work.
The next time someone says ADHD is all about a lack of focus, you can confidently reply: “It’s not about attention—it’s about stimulation. And we’re pretty great at focusing when things get interesting.”
Clinical Psychologist
B Psych (Hons), M Psych (Clin), MAPS
Elizabeth Talbot is a Clinical Psychologist and the Principal Psychologist at Clinical Therapy. Whilst Elizabeth enjoys her clinical work, she is also a lover of behavioural science and has a keen research interest in the psychology of decision making, moral reasoning, cognitive biases, magical thinking, and conspiratorial beliefs.
Content note: Unless otherwise labelled, all blog posts are intended as discussion pieces, and are not academic texts. Articles pertaining to research or making an academic argument will be labelled as such and include supporting evidence/references. All examples (including client names) are fictitious, to illustrate a point, and are not based on actual clients.
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