I Can’t Focus: Grace for Christians with ADHD

I peel my eyes open after snoozing for the fourth time. I’ve now only got about forty minutes to get out the door, but that should be plenty of time to get everything done. I crawl out of bed, wake up the kids, and throw my clothes in the dryer to de-wrinkle. As I fix my breakfast, I grab my phone to turn on the audio Bible but start watching a video on healthy eating instead. I play the video in the background while I fix my breakfast and get my lunch ready for the day, implementing a new cooking technique for my meal. By the time breakfast is ready, it’s past time to leave, and I’ve still got to get dressed, find my lost keys, scrape ice off the car windows, and try to make it to work on time. Oh, and I also forgot the breakfast and lunch I spent so much time on because I was in a frantic rush out the door.

This is life with ADHD.

The Struggles of ADHD

From childhood, I heard phrases like, “You’d lose your head if it wasn’t attached!” I left books at school, lost keys, misplaced lunch money, and constantly felt disoriented and stressed out. I’d sit at school wondering if I had locked the front door or left the oven on. I spent so much time worried that I had messed up for the millionth time. Would I get in trouble this time?

ADHD didn’t just frustrate me in everyday life—it trickled into my devotional life after I came to faith in Jesus. There were days when I’d wake up determined to spend time in prayer and Scripture, only to get distracted by my phone, books on my shelf, or the stressors of life. It’s like having an afternoon to get the lawn mowed, but after you fill the mower with gas, fill the tires with air, and sharpen the blades, you realize you’ve run out of time to actually mow the lawn.

Depending on the day, I get everything done or hardly anything at all. Sometimes, it feels as random as flipping a coin. When I’ve got a sermon to prep, taxes to file, and lessons to plan, and my brain feels like it’s in hibernation mode, I’m left feeling defeated, frustrated, and guilty. I often wonder to myself: Is God disappointed with me? Is he tired of hearing the same old prayers for help while I keep struggling along? How can he be pleased with me when I can’t even get my quiet time right? Yet, I know he loves me, and he will carry me through.

I’m a pastor and leader, but many days, I struggle with the basics. Yet, in the face of all these challenges, here’s the truth that keeps me pushing forward on my worst days: God’s love for us is not based on our productivity or performance. In The Discipline of Grace, Jerry Bridges says it masterfully:

“Our worst days are never so bad that you are beyond the reach of God's grace. And your best days are never so good that you are beyond the need of God's grace.”

God’s Grace in the Struggle

As I toggle between the hyperfocus and zero focus that comes with ADHD, God’s grace has been a constant anchor. Romans 5:8 reminds us, “But God shows his love for us in that while we were still sinners, Christ died for us.” If he loved me enough to die for me when I was at my worst—a godless kid with ADHD—how much more does he extend mercy and grace to me in these moment-by-moment challenges now that I’m his child?

ADHD has its challenges, but I’m learning to cherish the unique blessings that come with my neurodivergent brain. For instance, I’ve found that my ability to hyperfocus has been a tremendous blessing. As a track and field athlete, I honed my focus on triple jump technique, leading to national championships and All-American honors. Now, as a teacher and preacher, that same focus helps me dive deep into Scripture and theology, craft articles and long-form videos, and create music to encourage other Christians in their walk with God. Let me tell you, when I’m in the zone, hyperfocus helps me accomplish a lot of work in a short amount of time.

While ADHD often feels like a continuous battle, it’s also an opportunity for me to abide in Christ and rest in his strength. In my weakness, his grace is sufficient, and his power is made perfect in those moments when I feel the least capable and competent (2 Corinthians 12:9).

Walking the Journey with Christ

If you’re a Christian with ADHD, let me encourage you that you’re not alone in this struggle. Hyperactive bodies and minds, inattention, and impulsivity don’t define you. This thorn in your flesh won’t stop you from doing all that God has called you to do.

Here are a few points that I want you to keep in mind as you press forward in faith…

God’s Love Is Constant. Whether you’re crushing your to-do list in hyperfocus mode or struggling to get anything done, God’s love for you does not change. Your worth is rooted in Christ, not your productivity. You are so much more than your neurodivergent traits.

Start Small. You can grow. You have the power of the Holy Spirit at work in you. Building spiritual disciplines like prayer and Bible reading doesn’t have to be perfect or match your Christian heroes. Start small—read and meditate on one paragraph, pray for five minutes using the Lord’s prayer, and rejoice that you spent time in communion with God. Small wins give you big momentum.

Seek Help and Build Structure. Some people with ADHD need medication to thrive. That’s OK. For me, medications didn’t work, but transitioning into a teaching career was a game-changer. Teaching gave me the structure I needed to manage my ADHD and energy better. Find what works for you, whether that’s seeking counseling, exploring medication, or establishing routines that keep you grounded.

Show Yourself Grace. We often carry unnecessary guilt when our brains don’t function the way we want them to. Remember that God knows your struggles, and he’s not asking for perfection—he’s seeking reliant faith. If overcoming my struggles with ADHD keeps me from depending on God, then ADHD may be the best thing for me.

Hope for the Future

One of the most amazing promises in Scripture is that God is always at work to make us holy. Philippians 1:6 reminds us that “he who began a good work in you will bring it to completion at the day of Jesus Christ.” This includes our neurodivergent brains!

While the moment-by-moment challenges of ADHD are often frustrating and discouraging, we have a future hope. One day, we’ll be free from every struggle, every distraction, and every limitation. One day, we’ll never lose our keys, get distracted by a YouTube video, or overbook our schedules again. Until Christ returns, we can trust that God is always at work in us to will and work for His good pleasure—even on our most challenging days with ADHD.

If you’re living with ADHD or loving someone who is, don’t lose heart. Seriously, don’t give up on yourself or God. Whether you’re hyper-focused or scattered, thriving or struggling, God is with you and at work in you. He loves you, and he’s making you more and more like Christ. Keep beholding your Savior, and you’ll be transformed into His image from glory to glory.