How to Improve Your Focus: Attention Training That Actually Works

I have ADHD. Like, actually diagnosed ADHD. Not the "oh I'm so distracted" kind that people joke about on Twitter. The real deal. The kind where focusing on anything for more than 5 minutes feels like trying to hold water in your hands.

I was diagnosed when I was 28, which is pretty late. Looking back, it explained SO much about my life. The constant fidgeting, the inability to focus, the way my brain would just... wander off mid-conversation.

So I've spent years trying to improve my focus. I've tried meditation (couldn't sit still). Medication (helped, but had side effects). Exercise (actually helps a lot). Diet (cutting sugar helped). You name it, I've probably tried it.

But one thing that's made a real, noticeable difference? Attention training games. Like, actually training my brain to focus. Who would have thought?

What Is Attention Training?

Attention training is exactly what it sounds like—practicing paying attention. Just like you can train your muscles, you can train your attention.

The idea is simple: the more you practice focusing, the better you get at it. It's not magic. It's just practice.

Games That Train Attention

Not all brain games train attention equally. Some are better than others. Here are the types that work best:

Selective Attention Games

These are games where you have to focus on one thing while ignoring distractions. Our Color Target game is a good example—you have to click the right color while ignoring wrong colors. The Stroop Test is another great one for this—it trains your brain to focus on color while ignoring the words (it's harder than it sounds!).

These games train your ability to filter out distractions, which is crucial for focus.

Sustained Attention Games

These are games where you have to maintain focus over time. Check Boxes is a good example—you have to stay focused while clicking boxes quickly without missing any.

These games train your ability to maintain attention, which is what most people struggle with.

Divided Attention Games

These are games where you have to pay attention to multiple things at once. These are harder, but they can improve your ability to multitask (though multitasking is generally overrated).

What I've Learned

After years of attention training, here's what I've learned:

Consistency Is Everything

You can't train attention once a week and expect results. You need regular practice. I play attention-focused games at least 4-5 times per week.

Start Easy, Build Up

Don't start with the hardest games. Start easy. Build your attention "muscle" gradually. As you get better, increase the difficulty.

Short Sessions Work

You don't need to play for hours. 10-15 minutes of focused attention training is plenty. In fact, longer sessions can be counterproductive if your attention starts to wander.

Real-World Practice Matters Too

Games are great, but you also need to practice attention in real life. When you're reading, focus on reading. When you're working, focus on working. Put your phone away. Eliminate distractions.

My Routine

Here's what I do:

Morning: 10 minutes of attention games (usually Color Target or Check Boxes, sometimes I'll throw in a Stroop Test when I'm feeling ambitious)

Throughout the day: Practice focused attention on real tasks. When I'm working, I work. No multitasking. No distractions.

Evening: Sometimes another 5-10 minutes of games if I have time

It's not complicated. But it works.

The Results (The Honest Version)

I'm not going to lie and say my attention is perfect now. It's not. I still struggle. Some days are better than others. Some days I can focus for like 40 minutes straight. Other days? 10 minutes feels like a marathon.

But it's way better than it used to be. Like, WAY better.

I can focus on tasks for longer. I'm less distracted (though still more distracted than "normal" people, I think). I can filter out background noise better. I can actually have conversations without my brain wandering off mid-sentence (most of the time).

These improvements have made a real difference. My work is better. My relationships are better (people appreciate when you actually listen to them, who knew?). My life is just... easier.

I'm not cured. I still have ADHD. But I'm managing it better. And that's enough for me.

Tips for Better Focus

Beyond games, here are things that help:

Eliminate Distractions

Put your phone away. Close unnecessary tabs. Find a quiet place to work. Distractions kill focus.

Take Breaks

Your attention is a finite resource. Take breaks. I use the Pomodoro Technique—25 minutes of focused work, then a 5-minute break.

Get Enough Sleep

Sleep-deprived brains can't focus. Get 7-9 hours of sleep. Your attention will thank you.

Exercise

Physical exercise improves attention. I've noticed that my focus is better on days when I've exercised.

Meditation (The One Everyone Recommends)

I know, I know. Everyone and their mother recommends meditation. It's annoying. But... it actually helps. Even 5-10 minutes a day makes a difference.

I use the Headspace app (not sponsored, I just like it). I do 10 minutes in the morning, usually right after I wake up. Sometimes I skip it. Sometimes I fall asleep during it (which defeats the purpose, but whatever).

But when I actually do it consistently? My focus is better. My attention is better. Everything just feels... calmer? More manageable?

I'm not a meditation guru. I'm not zen. I'm just a regular person trying to manage my ADHD. And meditation helps. So I do it.

The Bottom Line

So here's the thing: attention IS trainable. You can improve your focus through practice. Games help, but they're not the only thing. You also need to practice attention in real life—when you're reading, when you're working, when you're having conversations.

Start small. Be consistent. Be patient. Improvements take time. Like, months. Not days. Not weeks. Months.

And if you struggle with attention like I do? Don't give up. It's possible to improve. I'm proof of that. I'm not perfect, but I'm way better than I used to be. And that's enough.

Progress, not perfection. That's my motto.