Use this ADHD Research to Reclaim Mental Capacity
July 10, 2025 | By David M. Wagner
Have you ever worked with (or been) a leader who seems like the dog from Up (“squirrel!”)?
High distractibility is a hallmark of attention deficit hyperactivity disorder (ADHD). It’s also characteristic of busy leaders with a lot on their minds. (Sound familiar?)
As a leader in a complex role, you may also experience two other ADHD-linked behaviors: hyper focus and brooding.
There’s good news.
There are practical techniques, derived from ADHD research, to getting out of your own head when you feel stuck – and reclaim your mental capacity.
Distraction – Get Back in the Zone
When you notice your attention being called away by distractions, try these strategies:
Isolate yourself from interruptions. Try closing apps or using “do not disturb” mode to remove unhelpful notifications. Dedicate time for working on important tasks in a setting where you won’t be interrupted.
Vent your distracting thoughts. Give a little space to concerns and feelings that keep interrupting your train of thought. Write them down. Tell someone about them. Get them out of the way so you can focus on the task at hand.
Do something physical. Simple exercise – like taking a short walk – will improve your focus when you feel distracted.
Hyper Focus – Remember the Big Picture
If distraction is a problem, wouldn’t hyper focus be a good thing?
There can be downsides to being captivated by a single task:
Diverting your time from more difficult, but higher priority, efforts
Overlooking the impact of your actions on others
Neglecting to consider the long-term consequences of your current course of action
Recognize when you may be losing sight of the big picture and regain a broad perspective by:
Setting time limits on tasks before you begin them
Making a regular habit of organizing tasks by priority
Devoting time to considering how your (and your team’s) actions align with your strategic goals
Brooding – Come back to “Now”
According to ADHD 2.0, your brain’s default mode is responsible for creativity and accessing memory.
Hyper focus is the product of a neural network that processes things happening right now. The “default mode” network processes both the past and the future.
When you’re stuck in default mode, you might brood on past mistakes or possible future risks (or both) – which can paralyze you from taking action in the present.
When that happens, the authors of ADHD 2.0 recommend intentionally distracting yourself by focusing on “anything external to yourself” – sing a song, do a puzzle, practice deep breathing.
Simply breaking out of that default thought spiral can be enough to bring you back to the task at hand.
Distraction, hyper focus, and brooding can be symptoms of ADHD, or simply coping mechanisms of a burdened mind. The next time your attention is caught in an unhelpful loop, try these tips to get back on track – so you can lead at your fullest capacity. If you’re still struggling, talk with me about how I coach leaders to manage their time and attention.