6 Proven Strategies to Improve Sustained Attention for Neurodivergent Women

Staying focused can feel impossible some days, especially when your mind pulls you in a dozen different directions at once. For neurodivergent women, this challenge is often amplified by juggling overloaded schedules, sensory distractions, and unique thought patterns.

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But here’s the good news: you can improve sustained attention. The right strategies can help you manage these obstacles and show up more fully in both your personal and professional life.

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1. Harness the Power of Body Doubling

When it feels like you’re stuck in a loop of distractions or battling with procrastination, body doubling can be a huge help. At its core, it’s about having someone present—either physically or virtually—while you work on tasks. For neurodivergent women, this strategy doesn’t just boost attention; it creates a sense of accountability and structure that can counter some of the challenges associated with sustained attention.

How Body Doubling Boosts Attention

Body doubling works because of two key psychological factors: mirroring and accountability. When someone else is in the room (or on the screen), it creates low-pressure social accountability. Simply knowing someone else is there often makes you less likely to zone out or pick up your phone.

The presence of another person can also reduce decision fatigue, which happens when your brain gets overwhelmed making too many choices in a short period of time. When distractions pop up, your body double (whether they actively call you out or are just there) serves as a reminder to refocus. Pair that with a sense of mutual purpose, and you’ve got a strong formula for sustained attention.

On a social level, working beside someone can ease feelings of isolation or pressure, especially if the task feels boring or overwhelming. Feeling like you’re “in it together” softens the load. This simple practice has been particularly useful for people with ADHD, helping them feel more structured and capable during their work or daily routines.

Ways to Implement Body Doubling

Okay, so how do you actually try body doubling? You’ve got a few options that range from informal to structured setups. Let’s break down some ideas:

1. Grab a Body Double Buddy
   One of the easiest ways to get started is to ask a friend or family member to be your “work buddy.” They don’t need to help you with tasks—they just need to be nearby. You can swap tasks, keeping each other motivated without feeling judged.

2. Virtual Co-Working Sessions
   Don’t have someone nearby? Apps like Focusmate and virtual co-working groups allow you to sign up for sessions where you share space online with others. It’s like sharing an office without leaving your home.

3. Visit a Co-Working Space or Cafe
   For an out-of-the-house option, try a local co-working space or a quiet café. While people there might not be working with you directly, being surrounded by productive strangers can inspire your focus.

4. Team Up at Work
   Find a teammate to collaborate with on problems or set up shared focus hours. Some people alternate between working intensively and checking in with their partner to maintain flow.

5. Set Ground Rules
   No matter how you implement it, make sure to set clear expectations. Whether you’re scheduling silent work sprints or taking breaks together, having structure can make or break the effectiveness of body doubling.

2. Establish a Task Initiation Ritual

Starting a task might sound simple, but for many neurodivergent people, it's anything but. The hurdle often comes down to executive functioning, which governs your ability to plan, organize, and begin tasks. Creating a personal ritual can transform the way you approach this challenge.

Understanding Task Initiation Challenges

Task initiation struggles aren't just about laziness or lack of motivation. For neurodivergent people, difficulties often stem from differences in executive functioning. If you've ever stared at your to-do list and thought, Where do I even start?, this might sound familiar.

Conditions like ADHD or autism often come with what experts call “task inertia.” You’re not only trying to start something but also battling an inner block telling you it’s too overwhelming or unapproachable. The British Psychological Society explains that task switching and starting can be especially impactful due to the way the brain processes incoming demands. Breaking out of that loop takes more than sheer willpower—it requires tools and adjustments that align with the way your mind works.

By recognizing these mechanics, you can stop blaming yourself for struggling and start addressing the real issue. Building an intentional ritual is one of the most straightforward steps you can take to bypass this block and begin tasks with confidence.

Creating Personalized Rituals

Establishing a productive ritual is like building a bridge between procrastination and progress. A well-designed ritual prepares your mind and body for action, smoothing out some of the resistance that makes starting tasks so difficult. Here’s how you can create one tailored to your needs:

1. Set a Clear Intention
   Ask yourself, What am I trying to achieve right now? Whether it’s finishing an email, organizing your workspace, or diving into a creative project, having a clear mental target helps you focus solely on the first step. Write it down if it helps anchor your attention.

2. Use Sensory Cues
   Sensory triggers can play a huge role in helping your brain transition into “task mode.” For example:

   • Light a candle or diffuse a scent you associate with focus.
   • Play a specific playlist or ambient background noise.
   • Wear something comfortable or distinct (like a favorite sweater) to signal a shift in mindset.
     These simple cues trick your brain into recognizing a boundary between “rest” and “work.”

3. Structure the First Five Minutes
   Starting is always the hardest part—so lower the pressure by breaking the task into micro-steps. For example:

   • If you need to write a report, start by jotting down a single sentence.
   • Need to clean? Begin by choosing one corner or section to focus on.
     Once you’ve crossed the five-minute threshold, inertia often fades, making it easier to build momentum.

4. Time Block and Schedule Rituals
   Build a daily rhythm by adding these rituals into planned time blocks. Knowing when you’ll begin can prepare your mind in advance and eliminate overthinking. Consistency is key here: repeat your ritual enough, and it becomes second nature.

5. Reflect and Adjust
   No ritual is perfect from the start. Pay attention to what works and what doesn’t. Do certain cues feel more effective? Are you noticing times where focus still slips? With small tweaks, you’ll refine a ritual that sets you up for success.

Remember, rituals don’t have to be complex or time-consuming. They’re just tools for managing those mental roadblocks that make starting feel impossible. Keep them simple but intentional. Done right, a good ritual can shift you from “I’ll get to it eventually” into “I’ve already started.” And sometimes, that’s the hardest part.

3. Optimize Your Environment for Focus

Your surroundings have a direct impact on your ability to concentrate. A scattered or overstimulating environment can make it difficult to maintain sustained attention, especially for neurodivergent women who may already struggle with focus due to sensory processing challenges. By tailoring your space and identifying distractions, you can create a more supportive setting for your brain to thrive.

Identifying Environmental Distractions

Before you can optimize your environment, you need to recognize what’s pulling your attention away. Sometimes, these distractions are obvious—a pinging phone or a roommate chatting nearby. Other times, they’re more subtle, like poorly arranged furniture, dim lighting, or visual clutter you’ve grown accustomed to. Here’s how to start spotting your biggest culprits:

• Digital Distractions: Notifications from apps, emails, or social media can hijack your attention in an instant. Do a quick audit of your devices. What notifications are actually necessary, and which ones can you mute? Consider putting your phone in another room or using apps that block distractions temporarily.

• Noise Pollution: Background noise—like traffic, neighbors, or even the hum of an appliance—can subtly erode your focus. Noise-canceling headphones or a white noise machine can work wonders here.

• Physical Clutter: Workspaces filled with random papers, knick-knacks, or undone tasks can overwhelm your senses. Take a few minutes to organize your immediate surroundings. A clutter-free zone tells your brain, “This is a place for focus.”

• Lighting Issues: Dim or harsh lighting can strain your eyes and make you feel lethargic. Pay attention to how natural light impacts you during the day, and supplement with adjustable desk lamps to mimic a productive glow.

Once you’ve identified distractions, the next step is to make your space work for you rather than against you.

Setting Up a Productive Space

Creating a focus-friendly workspace doesn’t require a total overhaul—it’s often about small, intentional changes that align your environment with your needs.

• Embrace Comfortable, Supportive Furniture: Invest in a chair that supports good posture and a desk that fits your natural setup. If you spend hours sitting, a bad chair isn’t just uncomfortable—it could also lead to fidgeting and disrupted attention.

• Prioritize Lighting: Lighting has a profound effect on your mood and energy. Aim for a mix of natural light and adjustable artificial lighting. Studies in workplace design show that balanced lighting improves productivity and focus.

• Keep Tools Within Reach: Organize frequently used tools—like notebooks, pens, or chargers—within arm’s reach. A clutter-free desk doesn’t mean essentials are inaccessible; it’s about deliberate placement.

• Add Visual Cues That Motivate: Incorporate items that inspire you but don’t distract—like a small plant, a vision board, or framed affirmations.

• Minimize Sensory Overload: Sensory sensitivities can derail even the best focus plans. Pay attention to how textures, colors, or smells affect your energy. Simplify your space with soft fabrics, neutral tones, and scents that calm rather than overwhelm.

No matter the size of your home or office, a productive space is about fostering calm and control. Being intentional about how your environment functions day-to-day empowers you to maintain sustained attention and tackle your goals with greater focus.

4. Master Time Blocking for Structured Focus

When your day feels like an endless to-do list, time blocking can be a lifesaver. This straightforward method helps you organize your schedule into focused work segments and intentional breaks. Instead of multitasking and losing momentum, you focus on one task at a time, maintaining your sustained attention throughout the day.

How to Effectively Time Block

Time blocking involves dividing your day into dedicated slots for specific activities. Each block serves a purpose—whether it’s deep work, meetings, or simply taking a breather. Here’s how you can get started:

1. Write Down Your Priorities: List the tasks you need to accomplish. Start with the most important or time-sensitive ones—these will eventually get larger chunks of your day.

2. Assess Your Energy Patterns: Notice when your energy peaks and dips during the day. Schedule challenging tasks during high-energy periods and assign easier activities or breaks to the low-energy slots. This approach honors your natural rhythm and boosts productivity.

3. Create Focus Slots: Break your day into 30- to 90-minute sections. These “focus blocks” are dedicated to individual tasks, like writing, brainstorming, or answering emails. Stick to one task per block to avoid distractions.

4. Schedule Intentional Breaks: Use your calendar to slot in breaks between work blocks. Studies show that resting improves focus and prevents burnout. Even just a 5–10 minute walk can reset your mind and help you tackle the next block more efficiently.

5. Respect Your Plan: Treat time blocks as firm appointments, not flexible suggestions. The more you stick to them, the easier they become to maintain over time.

Remember, the goal of time blocking isn’t rigidity—it’s creating a structure that supports your ability to focus intentionally.

5. Schedule Tasks Based on Energy Levels

Your energy isn’t static—it ebbs and flows throughout the day. For neurodivergent women, recognizing and working with these natural patterns can be the key to maintaining sustained attention. Instead of pushing through and draining your energy when it’s naturally low, you can use this insight to align your tasks with your most productive windows.

Identifying Your Energy Patterns

Every person has unique rhythms that dictate when they feel most alert and when they’re running on fumes. Understanding your energy levels is the first step to building a day designed for focus. To get started, try tracking your energy patterns throughout the day and week.

This could involve keeping an energy diary—record how you feel during different times of the day on a simple scale from 1 to 10. Note when you feel sharp and when you tend to hit that afternoon slump. Apps like the Energy Level Tracker make it easy to log energy in real time and analyze trends over a week.

If pen and paper suits you better, dedicate a notepad for this purpose. Matthew Knight’s method in Keeping an Energy Diary suggests checking in hourly. Set reminders to jot down what you’re doing and how focused you feel. This helps you pinpoint patterns specific to you.

Once you’ve tracked your energy for a week or two, it’ll likely reveal a rhythm—your personal productivity timeline. Maybe you’re at your best in the early morning, or perhaps you hit your stride in the evening. Knowing these peaks and valleys will let you schedule smarter instead of harder.

Matching Tasks to Energy Levels

Now that you’ve identified your natural energy waves, it’s time to assign the right tasks to the right times. Think of this as matching tools to the job they’re best suited for.

During high-energy peaks, prioritize tasks that require deep focus or creativity. This might include:

• Writing reports or emails.
• Problem-solving or brainstorming.
• Learning something new or mastering complex skills.

Low-energy periods, on the other hand, are perfect for simpler, routine activities that don’t tax your brain as much. Examples include:

• Filing documents or organizing your workspace.
• Responding to straightforward emails.
• Reviewing notes or doing light reading.

One strategy is to write down your daily or weekly to-do list and then assign each task an estimated energy requirement—high, medium, or low. Then, pair those tasks with the corresponding points on your energy tracker.

By integrating this approach into your schedule, you’re effectively setting yourself up to work with your mind rather than against it. Trying to push through a mental fog with a demanding task is like swimming upstream—why fight it when you could coast downstream during your productive highs?

6. Incorporate Movement into Your Workday

When you think about improving focus, moving your body may not be the first thing that comes to mind. But staying physically active—even during a packed workday—can sharpen your focus and prevent mental fatigue.

The Connection Between Movement and Focus

Movement does more than keep your body healthy; it supercharges your brain, too. Regular physical activity pumps extra blood and oxygen to your brain, which supports better cognitive processing, memory, and, most importantly, sustained attention. When you move, your brain releases chemicals like dopamine and serotonin that help regulate mood and stress levels—two key factors that impact focus.

Studies show that even brief periods of physical activity can boost your ability to stay on task. According to research shared on Harvard Health, exercises like walking improve memory and thinking skills by reducing stress and enhancing sleep. This means that your ability to focus isn't just about mental willpower—it's deeply tied to how well you're taking care of your body.

Ideas for Movement Breaks

You don’t need to run a marathon or squeeze in a full gym session to reap the brain-boosting benefits of movement. Small and simple bursts of activity can be just as effective. Here are easy ideas you can try today:

• Take a Quick Walk
  Try stepping outside for some fresh air or walking in place for five to ten minutes. Movement like this breaks up long periods of sitting and injects energy back into your day.

• Desk Stretches
  Stretching doesn’t just feel good—it loosens muscles and reduces tension that builds up while sitting. Options like neck rolls, shoulder shrugs, or seated spine twists can make a world of difference.

• Do Mini Desk Workouts
  Try moves like chair squats, calf raises, or leg lifts—all easy to perform without leaving your workspace.

• Set a Timer for Micro-Breaks
  Use your phone or smartwatch to remind yourself to move every hour. Even something as quick as a lap around your desk or kitchen counts as movement.

• Stretch Sessions with Intentional Breathing
  Combine stretches with deep, slow breaths. This helps your nervous system relax while re-energizing your brain.

When you incorporate these movements into your day, you’re training your brain to stay engaged no matter the tasks ahead. Movement doesn't have to disrupt your schedule; it becomes a support system for your focus.

Improving sustained attention starts with figuring out what works best for you. The key is creating systems that fit your unique needs. Experiment with these strategies, adjust as needed, and don’t be afraid to mix and match until you find what clicks. Small changes can lead to big results over time.