Clearing the Noise: How to Focus on God in Prayer

Last month, we wrapped up our prayer and consistency series by discussing prayer anchors—those intentional habits that keep us grounded in our prayer life. This month, we are diving into prayer and focus, and today, we’re tackling something that many of us with ADHD struggle with clearing the noise.

If you have ADHD, you know exactly what I mean. The moment you try to pray, your mind floods with a sea of thoughts—unfinished tasks, grocery lists, conversations from earlier in the day, and that one random song lyric you haven’t heard in years. These thoughts can feel overwhelming, making it difficult to be fully present with God. And when distraction gets in the way of your prayer life, it’s easy to feel discouraged.

But here’s the truth: God is not asking for perfection; He is asking for presence. He desires time with you, even if that time is messy and interrupted. Instead of letting distractions derail your time with Him, let’s explore some simple yet powerful ways to bring our focus back to God.

1. Start with Deep Breathing Exercises

Before you begin to pray, take a moment to calm your mind and body with deep breathing. This simple practice helps quiet racing thoughts and signals to your brain that it’s time to slow down.

Try this:

• Close your eyes and take a deep breath in through your nose for four seconds.
• Hold that breath for four seconds.
• Exhale slowly through your mouth for six seconds.
• Repeat this process three to five times.

Deep breathing not only grounds you but also creates a natural transition into prayer, allowing you to be more present in the moment.

2. Use Scripture Meditation to Center Your Thoughts

One of the most effective ways to refocus during prayer is by meditating on God’s Word. Instead of battling distractions on your own, anchor your mind in Scripture. Let’s look at two verses that remind us of God’s peace:

“Be still, and know that I am God!” – Psalms 46:10 (NLT)

 

“You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you!” – Isaiah 26:3 (NLT)

 

When distractions come, gently bring your mind back to these truths. Say them aloud. Write them in a journal. Let them remind you that your peace comes from fixing your thoughts on God, not from eliminating every distraction.

3. Keep a “Distraction List” Nearby

No matter how hard we try, distractions will still pop up. Instead of fighting them, redirect them. Keep a small notepad or digital note nearby and label it “Distraction List.” Whenever a thought intrudes, write it down and let it go. This simple action tells your brain, I won’t forget this, but I’ll deal with it later. Then, return to prayer.

This technique not only helps you stay focused but also reduces the anxiety of trying to “hold on” to every fleeting thought while you pray.

 

You Are Not Alone

If you’ve ever felt discouraged about struggling to focus in prayer, let me remind you: God sees your efforts, and He delights in you. Your relationship with Him isn’t defined by how perfectly you pray—it’s defined by your heart’s desire to seek Him.

If you’re ready to go deeper in your prayer life, I invite you to join my 30-Day Prayer Challenge for Christian Women. It’s completely free when you sign up for my email list! This guide is designed to help you build consistency, focus, and confidence in your time with God.

Sign up today and start your journey toward a deeper, more focused prayer life!

 

Let’s Chat!

1. What are some of the biggest distractions you face during prayer?
2. How do you usually refocus when your mind starts to wander while praying?
3. Have you ever tried deep breathing or scripture meditation during prayer? How did it help?

Share your thoughts and experiences in the comments below! Let’s build a safe and strong community of support. I look forward to hearing from you!