“People with ADHD just need to focus more.” This pervasive myth oversimplifies a complex neurodevelopmental condition, reducing it to a mere lack of effort. In reality, attention-deficit/hyperactivity disorder (ADHD) is rooted in differences in brain structure and chemistry, particularly affecting executive functions. This article dismantles the misconception, explores the true challenges faced by individuals with ADHD, and highlights strategies that genuinely support their unique needs.

The Myth of “Simple Focus” and Why It Fails

The idea that “focusing harder” can resolve ADHD symptoms misunderstands the condition entirely. ADHD is not a behavioural choice but a neurobiological disorder. While focus issues are a hallmark, they stem from impaired executive functions—cognitive processes that regulate attention, impulse control, and organisation. Telling someone with ADHD to “try harder” is akin to asking a shortsighted person to “see better” without glasses. It ignores the neurological barriers they navigate daily.

Consider this: neurotypical brains automatically prioritise tasks, filter distractions, and sustain motivation. For those with ADHD, these processes require immense effort, often leading to mental exhaustion. The myth perpetuates blame, implying laziness or defiance, rather than recognising the invisible labour behind seemingly simple tasks.

Executive Function Challenges: The Core of ADHD

Executive functions are the brain’s management system. They include:

• Working Memory: Holding and manipulating information temporarily (e.g., following multi-step instructions).
• Inhibition: Controlling impulses or delaying gratification (e.g., resisting distractions).
• Cognitive Flexibility: Shifting attention between tasks or adapting to changes.
• Emotional Regulation: Managing frustration or overwhelm.
• Planning and Prioritisation: Breaking down tasks and estimating time accurately.

In ADHD, these functions are inconsistently available. For example, a student might hyperfocus on a video game (demonstrating intense concentration) but struggle to start a school project. This inconsistency isn’t selective effort—it’s erratic executive function support. The brain’s “priority button” malfunctions, making mundane tasks feel insurmountable while passion-driven activities consume attention.

Dopamine Deficits and Brain Structure Differences

ADHD is linked to lower dopamine levels, a neurotransmitter critical for motivation, reward, and focus. Dopamine helps signal “this is important—keep going.” In ADHD brains, this signal weakens, making sustained effort feel unrewarding. This explains why deadlines or consequences often fail to motivate until pressure becomes overwhelming—a phenomenon called “time blindness.”

Brain imaging studies reveal structural differences, too. Regions like the prefrontal cortex (responsible for executive functions) develop slower and show reduced activity. Meanwhile, the limbic system, which processes emotions, may be hyperactive. This combination creates a brain that struggles to plan ahead but feels emotions intensely, further complicating task management.

Effective Strategies Beyond “Trying Harder”

Supporting ADHD requires tailored approaches that work with neurodivergent brains, not against them. Effective strategies include:

• Externalising Memory: Use reminders, lists, or apps to compensate for working memory gaps.
• Environmental Adjustments: Reduce distractions (e.g., noise-cancelling headphones) and create dedicated workspaces.
• Body Doubling: Having someone nearby, even silently, can boost accountability and focus.
• Micro-Tasking: Break tasks into tiny, manageable steps to avoid overwhelm.
• Leveraging Hyperfocus: Align tasks with personal interests where possible.

Medication, such as stimulants, can also help by increasing dopamine availability, easing the mental effort required to start or sustain tasks. Cognitive behavioural therapy (CBT) and ADHD coaching teach practical skills, like time-blocking or emotional regulation techniques.

Societal Misunderstandings and the Stigma of ADHD

The “just focus” myth fuels stigma, framing ADHD as a moral failing rather than a disability. This misconception affects workplaces, schools, and relationships. For instance, employees with ADHD might be labelled “unreliable” for missed deadlines, despite efforts to compensate. Children may be punished for forgetfulness, eroding self-esteem.

Education is key to dismantling stigma. Recognising ADHD as a legitimate neurodevelopmental condition—not a result of poor parenting or laziness—promotes empathy. Accommodations, like flexible deadlines or quiet workspaces, aren’t special treatment but equitable adjustments levelling the playing field.

Summary: ADHD cannot be solved by willpower alone. Its challenges arise from biological differences in executive functioning, dopamine regulation, and brain structure. Dismissive advice like “focus more” ignores these realities, deepening stigma and isolation. Instead, understanding ADHD’s complexities fosters supportive environments where individuals can thrive using strategies aligned with their neurology. By replacing judgement with curiosity, society can better empower those with ADHD to harness their unique strengths.