Tag Archive for: focus

Use a Scavenger Hunt Strategy to Boost Focus, Create Fun, and Achieve Change for ADHD Brains

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For most of my clients, the behavior change advice they find on the internet feels like a giant “should.” Unfortunately, this becomes the vocabulary of their inner voice: You *should* be more organized. You *should* stick to a routine. You *should* finish that thing you started three weeks ago. But for ADHD brains, “should” doesn’t spark action—it sparks avoidance.

So what does work? Fun. Novelty. Curiosity. Dopamine!

Enter the Scavenger Hunt Strategy—a playful, brain-friendly way to make change feel like a game instead of a grind.

What Is the Scavenger Hunt Strategy?
It’s exactly what it sounds like. Instead of telling yourself, “I need to clean the kitchen,” you turn the task into a quest:
– Find 5 blue things that don’t belong.
– Rescue 3 rogue coffee mugs from the living room.
– Spot 10 items you haven’t used in a month and banish them.

You’re still doing the task—but now your brain is engaged, activated, and maybe even having a little fun.

Why It Works (Science Says So!)
People with ADHD often have lower levels of dopamine in parts of the brain that manage motivation and reward. That means routine tasks don’t give us the brain buzz they’re supposed to—and it’s easy to lose steam, even on things we care about.

But novelty, challenge, and curiosity? Those light up the ADHD brain.
Research into gamification (turning tasks

into games) has shown that it can:- Boost motivation and task engagement
– Improve initiation and follow-through
– Help activate reward pathways in the brain

So no, it’s not just being silly. It’s science-backed strategy.

How to Use It in Real Life
Here are a few ways to try the Scavenger Hunt Strategy right now:

Chore Quest
Ditch the boring to-do list. Try this:
– “Locate and remove 7 pieces of laundry from the floor.”
– “Find 5 things that don’t belong in this room and relocate them.”
Email Excavation

Clear your inbox like an explorer:
– “Hunt for 3 unopened emails from last week.”
– “Find 1 email you can delete, 1 to reply to, and 1 to forward.”

Healthier Habits Hunt
Trying to move more or eat better?
– “Find 1 new fruit to try today.”
– “Go on a walk and spot 5 different types of trees or flowers.”

Focus Game
When working on a dull task, make it interactive:
– “Highlight 3 interesting phrases in this article.”
– “Find 2 things you didn’t notice before.”

Keep it light. Keep it short. Keep it weird, if that helps.

How Coaching Can Supercharge This Strategy
An ADHD coach can help you:
– Personalize scavenger hunts for your goals
– Break overwhelming tasks into playful steps
– Track progress without pressure
– Stay curious and compassionate with yourself

Coaching isn’t about fixing you. It’s about finding what works for your brain—and cheering you on while you try it.

Final Thought: Weird Works
If traditional methods haven’t worked for you, that’s not a failure—it’s a clue. You need a different route, not more discipline. Turning change into a game can be the bridge between “I want to” and “I actually did it.” So grab your imaginary magnifying glass. Let your curiosity lead. The hunt is on.

Your mission, should you choose to accept it:
Pick one boring task today. Turn it into a scavenger hunt. Notice how it feels. Notice what shifts.

You might just find progress hidden in plain sight.

Want to Learn More? Check Out These Studies:
– Hamari, J., Koivisto, J., & Sarsa, H. (2014). *Does gamification work? – A literature review of
empirical studies on gamification.* In *2014 47th Hawaii International Conference on
System Sciences* (pp. 3025–3034). IEEE. https://doi.org/10.1109/HICSS.2014.377

– Cook, J. L., Sutherland, K. S., & Kerns, C. M. (2021). *Using gamification to improve
executive function and engagement in youth with ADHD: A review of the evidence.* *Journal
of Attention Disorders, 25*(8), 1064–1073. https://doi.org/10.1177/1087054720952980
– Volkow, N. D., Wang, G.-J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., … Swanson, J.
M. (2009). *Evaluating dopamine reward pathway in ADHD: Clinical implications.* *JAMA,
302*(10), 1084–1091. https://doi.org/10.1001/jama.2009.1308

ADHD Tool Tip: Activate Your Brain with Peppermint

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When I taught primary school, secondary school, and college students, I treated them to peppermints before each test. I had read the research regarding the positive effects of peppermint on stress, focus, memory, and other brain functions. It also made test day a little more pleasant.

For people with ADHD, maintaining focus, managing distractions, and staying mentally alert can be daily challenges. Scientific studies have demonstrated peppermint’s positive impact on attention, memory, and mood. Peppermint contains menthol, a compound known to stimulate the central nervous system. Research suggests that peppermint can increase alertness and mental clarity, enhance working memory and cognitive function, and reduce mental fatigue and stress.

Peppermint and ADHD Symptoms

1. Improving Focus and Attention

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Many people with ADHD experience brain fog and difficulty sustaining attention. Peppermint’s stimulating properties may help by increasing oxygen to the brain and promoting wakefulness. chewing peppermint gum, drinking peppermint tea, or using peppermint essential oil may provide a natural way to regain focus during tasks that require concentration

2. Reducing Hyperactivity and Restlessness

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ADHD often comes with hyperactivity or an inability to sit still. While peppermint is known for increasing alertness, it also has calming effects. Aromatherapy studies suggest that peppermint can reduce stress and anxiety, which can be beneficial for individuals who experience restlessness or nervous energy.

 

3. Enhancing Memory and Mental Organization

People with ADHD frequently struggle with working memory, such as remembering tasks, instructions, or where they left their keys. Since peppermint has been shown to support memory retention, incorporating it into daily routines might help with mental organization and recall.

4. Managing Overwhelm and Sensory Overload

ADHD brains are often highly sensitive to sensory input, leading

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to feelings of overwhelm. Peppermint’s cooling and calming properties can provide a sensory reset, helping to refocus and reduce frustration. Simply inhaling peppermint oil or using a peppermint-infused lotion can provide a moment of relief.

 

Ways to Use Peppermint for ADHD

If you want to experiment with peppermint as a natural tool for focus and mental clarity, here are a few easy ways to incorporate it into your routine:

Chew peppermint gum during tasks that require sustained attention.

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Drink peppermint tea before studying or working.

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Use peppermint essential oil in a diffuser to create a stimulating workspace.

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Apply diluted peppermint oil to your wrists or temples for an on-the-go focus boost.

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Keep peppermint candies or lozenges handy for a quick mental refresher.

If you’d like to try using products in this post, clicking on any of the highlighted words or the picture will take you to Amazon. As an Amazon Associate, I earn on qualifying purchases.

 

ADHD Tool Tip: Release Excess Energy to Focus Better

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When the general public thinks about ADHD, they probably picture the behaviorally hyperactive male child who can’t sit still or respect the personal space of others. What is less often acknowledged is that adults with ADHD must also contend with excess energy, and hyperactivity can apply to behaviors, like nail biting, and to thoughts, like ideas flooding the brain. In all cases, the pent up excess energy inhibits the ability to focus and contributes to distractibility.

How can we effectively manage this excess energy as adults without annoying the people around us or feeling shame about ourselves? It’s important to find a way to appropriately dissipate the energy. Fidget toys designed for adults can help.

As stated previously, this is an entry in a series of articles I’m publishing to share my recommendations of ADHD tools. Not every tool I share will work for every person. You are a unique individual in a unique situation with your own unique experience of the world. Nonetheless, it can help to have the choices of various tools narrowed down for you, and I encourage experimentation.

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The Fube Fidget Cube pictured here has multiple sensory stimulating sides. If the brain gets bored with one type of motion, you can choose another side to manipulate. It easily fits discreetly in a pocket or hand. It’s also quiet, so it can be used during a meeting that requires your concentration or in a public space to relieve anxiety.

 

This Ono Roller is also a quiet ADHD fidget toy to release excess energy and improve concentration whether

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alone or in a group. It fits in a pocket or one hand so it can be used discreetly. It comes in a junior size for smaller hands and a full size. One of the things I really love about is that you can order the roller material (plastic, aluminum, silicone) that is most satisfying to your sensory needs.

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This Magnet Rings fidget toy is so satisfying and provides multiple ways to quietly manipulate them with one hand. Like the other fidget toys listed above, they fit into a pocket and can be used discreetly. There are options for ordering sets of more than three so you can change things up when your brain gets bored.

If you want to try any of these ADHD fidget toys for adults, click on the picture or the highlighted words to view them on Amazon. Full transparency, as an Amazon Associate, I earn from qualifying purchases. Only purchase my recommended ADHD products if you believe they fit your needs.