Why ADHD Makes You Focus On the Wrong Things First

Have you ever found yourself deep into reorganizing your email inbox while a major assignment sat untouched? Or maybe you spent hours cleaning your room instead of paying a bill that was due that same day. If you live with ADHD, this is more common than you might think. And it’s not about being lazy or irresponsible—it’s about how your brain is wired.

People with ADHD often complete low-priority tasks first, while more important ones get pushed aside. This doesn’t mean they don’t care about what matters. In fact, most people with ADHD feel guilty or frustrated when this happens. The real issue lies in how their brains process motivation, reward, and discomfort.

At the heart of this problem is dopamine—a chemical in the brain that plays a big role in motivation and feeling rewarded. In ADHD brains, dopamine activity is lower than average. This makes it harder to feel motivated by routine or boring tasks, even if those tasks are very important. Instead, the brain seeks out activities that bring a faster or stronger sense of satisfaction.

A well-known study by Nora Volkow and her team (2009) used brain scans to examine this pattern. They found that adults with ADHD showed less activity in the parts of the brain that respond to rewards. In other words, it takes more stimulation for someone with ADHD to feel the same “push” that others might get from starting a project or paying attention to something boring but necessary.

This can create a loop of avoidance. Important tasks like studying, finishing paperwork, or scheduling a doctor’s appointment often bring up uncomfortable feelings. These might include fear of failure, boredom, or pressure to do things perfectly. To escape that discomfort, the ADHD brain shifts attention to a different task—one that feels better in the moment, even if it doesn’t really need to be done.

The result? A day full of activity, but not necessarily progress. Many people with ADHD are incredibly busy. They check off long to-do lists and stay on their feet all day. But they often end the day realizing that the most important tasks never got done. This creates a cycle of frustration and self-criticism, making it even harder to start the right tasks the next day.

Imagine how your life could change if you could focus first on the work that matters most. Maybe it’s a job application, a tough conversation, or simply following through on a plan you’ve been putting off. These actions might feel hard in the beginning, but they’re often the ones that move your life forward the fastest. And once they’re done, the sense of relief and accomplishment can be powerful.

This kind of change doesn’t happen overnight. But it starts with understanding. Knowing that your brain is seeking stimulation—not being careless—can shift how you approach your day. Instead of blaming yourself, you can start building new habits and environments that support your focus and values. And you don’t have to do it alone.