ADHD | Flashlight Model

To make our attention work for us, we first need to understand what attention is and the different styles it can take. Attention isn’t just about “paying more attention”, it’s about how we direct, shift, and manage it in different situations. By looking at attention through a simple metaphor, like a flashlight, we can see the different ways it works and how to use it more effectively.

Attention is like a flashlight

Think of your attention as a flashlight. Wherever the beam goes, that’s what your brain notices most. Sometimes the light is turned inward on your own thoughts and feelings. Other times, it shines outward on what’s happening around you.

There are three main ways this flashlight works:

Focus

This is when the beam gets smaller and stronger. You pick one thing and ignore the rest. It’s like holding the flashlight close to a single detail.

Control

This is choosing where to point the beam. You match what you’re paying attention to with what matters most in the moment.

Alertness

This is when the beam gets wider. You’re not locked in on one spot but ready to notice anything important that pops up.

Switching the beam
Moving the beam from one spot to another takes effort. For people with ADHD, this can feel tiring, frustrating, or overwhelming, especially when switching back and forth quickly between different tasks or types of focus. That’s why it helps to plan ahead for how you want to use your flashlight in different situations. It also helps to notice whether you’re using Focus, Control, or Alertness, so you can work with your flashlight rather than against it.