If you’re wondering how to stay focused amidst daily distractions, here’s what worked for me. Running your own business often feels like juggling flaming torches while riding a unicycle. For creatives, solo entrepreneurs, and especially those of us with ADHD, maintaining focus and consistency can be a daily struggle. I know this firsthand.
I’m Ellie Clare, founder of CLP Advertising & Photography Services. For years, I battled with staying on track. My to-do list was endless, but my motivation was fleeting. That was until I discovered a tool that transformed my productivity: Focusmate.
My Journey to staying focused as an ADHD Entrepreneur
I had been searching “How to Stay Focused” for days, to find ways to help increase productivity as I was falling behind with my work. I stumbled across some information about body doubling and then I found Focusmate while searching for a virtual “body double”. For context on how effective this has been: At the time, I was exercising maybe twice a week and constantly battling procrastination or hyper fixation on unnecessary tasks when I work. Since incorporating Focusmate into my routine, I’ve been exercising five or more days a week and have seen a significant boost in both my personal and professional productivity.
What Is Focusmate and How Can It Help You Stay Focused?
Focusmate is a virtual coworking platform that pairs you with an accountability partner for focused work sessions. The concept is simple: you schedule a session, connect with a partner via video, state your goals, and then work silently alongside each other. It’s not about watching or being watched; it’s about mutual accountability.
This method, known as body doubling, has gained popularity among individuals with ADHD. The presence of another person, even virtually, can significantly enhance focus and motivation.
Here’s how I structure my day with Focusmate:
Mornings (75 minutes): Exercise (Weights and Yoga) and household chores to prepare for my day. e.g.: Vacuum, Make my drink bottles, snacks and lunch.
Worktime 3-4 (75 minute): Focusmate sessions dedicated to the allocated tasks for that day. e.g.: Create a strategy, Process Photos, & Follow up on emails etc…
Evenings (50 minutes): Chores to clean up and reset the house ready to start another day and plan for tomorrow. e.g.: Dishes, Pack work gear (if need), Put washing on etc…
This routine has been a game-changer, helping me stay on track and achieve my goals. A side effect; I’ve had more time to spend on other tasks I have been wanting to do.
Check out this quick video
The Science Behind Body Doubling
Body doubling works by providing a sense of external accountability, which can significantly support executive function – especially for people with ADHD. The mere presence of another person (even virtually) acts as an anchor, encouraging task initiation and helping to sustain focus.
There are a couple of psychological reasons behind this:
Supportive presence: Many individuals feel a sense of responsibility toward their body double – it’s like saying, “I can’t waste this gift of time.”
ADHD mirroring: When someone else is calmly focused, the ADHD brain often mirrors that behaviour. Unlike everyday masking, this unconscious imitation is actually helpful – it creates a subtle, positive nudge towards concentration.
In short, body doubling taps into our social instincts and helps quiet the chaos long enough to get things done.
A quick shoutout to:
If you’re interested in other tools and training to Improve focus, impulse control, and emotional regulation. We recommend visiting Perth’s science-backed EEG neurofeedback provider: The Headquarters Clinic. (This is not a paid promotion, we just like what they are doing)
How to Stay Focused: Tips That Work for Me
Sometimes, even with the best intentions, it’s hard to get traction – especially with a neurospicy brain. These tips, are ones I have been using and have found them very helpful.
Find your organising groove: Whether it’s a digital planner, wall calendar, journal, or whiteboard, try a system for 30 days and stick with it.
Plan your day the night before: Avoid the morning scramble. Write out your next day’s tasks and pop the list where you’ll see it first thing.
Start with momentum: A lot of people say to start with the easy tasks first! So you can start ticking off your calendar, but recently I watched a video by Dan Martell, where he explains why starting with the hardest|biggest tasks first is much more effective!
Set an intention before tech time: Be deliberate about screen use. Set a timer for emails or social media, and stick to it.
Use focused time intervals: I do 75 minutes, but you can try 45 minutes of work followed by a 15-minute break – or if that is too daunting start with 15/5.
No multitasking: One thing at a time. Laundry and emails don’t mix – and neither do Netflix and spreadsheets.
Cut out distractions: Silence your phone, turn off app notifications, and create a calm, focused environment.
Perfection doesn’t exist: Don’t aim for perfection this is an unreachable limit we put on ourselves.
Find an accountability buddy: This is where Focusmate really shines – especially if you don’t have colleagues or a team to check in with regularly.
Do a brain dump: Keep a notebook nearby to offload random thoughts or ideas. Once it’s written down, your mind can relax and refocus. – This is especially good before you decided to go to sleep! That way everything that’s bouncing around your brain will not prevent you from going to sleep.
These techniques can layer beautifully with Focusmate, which gives you that accountability nudge without pressure.
Remember:
“If you don’t have a plan for the day, you’re more than likely not going to achieve much.” – Ellie Clare
Addressing the Awkwardness
Working alongside a stranger might feel odd at first, but it’s surprisingly effective. There’s no pressure to chat; the focus is on working silently together. I’ve met some wonderful people from around the world through Focusmate, and occasionally, we share a brief, encouraging chat after sessions.
Free Download: ‘Get 💩 Done’ Session Template
To help you get started, I’ve created the “Get 💩 Done” session template. This tool is designed to help you plan your work load and focus sessions so you can be as productive as possiable. – Click here to get your free copy of the ‘Get 💩 Done’ template and start smashing through your to-do list. (No Signup Needed – Just Click to Download)
Take the First Step
👉 Ready to see what a virtual body doubling can do for your focus?Try Focusmate for free.
Start with three sessions per week (included in the free version) and see how much you can get done. If you’re like me, you’ll want to upgrade in no time and we might just get to work together!
Author Bio
Ellie Clare is a digital marketer, content strategist, and the founder of CLP Advertising & Photography Services. Specialising in SEO, social media strategy, content marketing, and visual storytelling, Ellie helps businesses grow with authentic, data-driven marketing that actually connects.
After a life-changing accident led her to start CLP, Ellie turned a personal challenge into a purpose-led career. Her mission is to make the internet a better, more human place; one piece of content at a time. She’s passionate about helping others find their voice online, and her efforts have earned her multiple local business awards.
When she’s not working with clients or behind the lens, you’ll find her hiking, mountain biking, or kayaking with her loyal sidekick, Monty, the retired working dog who still has plenty of energy to spare.
