Why Can’t I Focus or Stay Calm?
By Marla Feingold MS, CNS, CKNS, LDN
Have you ever found yourself struggling to concentrate, easily distracted, feeling overwhelmed by anxiety? Do you battle brain fog that makes even simple tasks seem impossible? You’re not alone, many people experience difficulties with focus and emotional regulation, and the root causes often lead back to brain health and your genetics.
Is ADHD or Anxiety Genetic?
Both Attention-Deficit/Hyperactivity Disorder (ADHD) and anxiety are deeply rooted in our genetics. In fact, research suggests that up to 70–80% of ADHD can be attributed to inherited traits. This means that difficulties with attention, impulsivity, and hyperactivity often run in families, passed down through generations.
Anxiety disorders also have a genetic foundation. However, genes don’t act alone. Environmental factors like childhood experiences, trauma, diet, sleep habits, and ongoing stress can influence how these genes are expressed. In other words, while you might inherit a genetic tendency toward anxiety or ADHD, your environment plays a powerful role in shaping how (and if) those traits show up in your life.
What genes impact focus and mood?
- DRD4 is a gene that’s often discussed in ADHD research. It plays a key role in regulating dopamine, a neurotransmitter essential for motivation, focus, and the brain’s reward system. Certain variants of the DRD4 gene are associated with weaker dopamine signaling, which has been linked to common ADHD symptoms like impulsivity and difficulty sustaining attention. When the DRD4 gene doesn’t function optimally or is expressed at lower levels, it can impact how efficiently the brain processes rewards and maintains focus. This disruption in dopamine pathways may contribute to challenges in cognitive functions, especially those related to self-regulation and attention control.
- The 5HT2A gene plays a key role in how our brains respond to serotonin, a neurotransmitter that affects everything from mood and emotion to sleep and appetite. When serotonin signaling is disrupted, it can influence mental health in complex ways. One specific variant of this gene, the CC genotype, has been linked to an increased risk of childhood ADHD. Interestingly, research also suggests that this same genetic variation may be associated with a higher likelihood of developing seasonal affective disorder (SAD) later in life, particularly in women. These connections highlight how certain genes may influence our mental health across different stages of life.
- The HTR1A gene is also closely tied to how our brains use serotonin, a neurotransmitter that helps regulate mood, memory, focus, and our ability to handle stress. Certain variants of this gene have been linked to reduced neuronal activity and lower serotonin transmission, which may contribute to struggles with emotional regulation, concentration, and stress resilience. In short, when this gene isn’t firing on all cylinders, it can have a ripple effect on both mental clarity and emotional well-being.
- The COMT gene helps regulate how the brain breaks down dopamine, a neurotransmitter tied to motivation and focus. Variations in the COMT gene can influence cognitive flexibility (your ability to shift thoughts or adapt to change), emotional regulation, and how much dopamine is available in the brain to support concentration.
- Slow variants of MAOA, often called the “warrior gene,” can result in elevated dopamine levels. While that might sound helpful, too much dopamine, especially when not well-regulated, can contribute to impulsivity and hyperactivity, traits commonly linked with ADHD.
- BDNF is crucial for brain development, as well as for supporting learning, memory, and overall cognitive function. When BDNF levels are low, it may contribute to brain fog and sluggish mental performance. On the flip side, healthy BDNF activity promotes stronger neural connections and better mental sharpness.
How Do Genetics Affect Brain Fog and Memory?
We’ve all had those moments—walking into a room and forgetting why, struggling to recall someone’s name, or drawing a blank on what we ate for dinner last night. These little mental hiccups are often lumped together under the term “brain fog.”
While common lifestyle factors like stress, poor sleep, and nutritional imbalances are often to blame, there’s another piece of the puzzle that’s often overlooked: your genetics.
What Is Brain Fog, Really?
Brain fog isn’t a medical diagnosis, but rather a collection of symptoms that point to decreased cognitive clarity. It often shows up as:
- Poor concentration
- Mental fatigue
- Short-term memory lapses
- Slower thinking or confusion
These symptoms can come and go, but when they persist, they can impact everything from work performance to emotional well-being.
The Genetic Connection to Brain Fog
Your genes don’t cause brain fog directly, but they can shape your brain’s baseline resilience, neuroplasticity, and ability to cope with stressors in your environment like inflammation, sleep deprivation, and nutritional deficiencies.
Here are a few key examples of how genetic variations may influence your experience of brain fog:
- BDNF: This gene supports brain plasticity, learning, and memory. People with naturally lower BDNF levels may find it harder to recover from mental fatigue and may experience more frequent brain fog.
- COMT: This gene regulates dopamine levels in the prefrontal cortex, the part of the brain responsible for executive function.
- People with the "Warrior" (Val/Val) variant tend to clear dopamine more quickly and may perform better under stress.
- Those with the "Worrier" (Met/Met) variant have slower dopamine breakdown, which may enhance focus during calm conditions but increase sensitivity to stress—leading to greater vulnerability to brain fog under pressure.
- MTHFR, TCN2, and NBPF3: These genes help process and transport vital nutrients like folate, B12, and B6, which are essential for neurotransmitter production. Variants in these genes can reduce your body’s ability to convert nutrients into active forms, affecting neurotransmitter balance and potentially contributing to fatigue, fogginess, and mood changes.
Brain fog is rarely caused by one single factor. It's often the result of interactions between your lifestyle and your genetic blueprint. Understanding your genetic tendencies can help you take more personalized steps toward better brain health whether that means optimizing your diet, improving sleep quality, or managing stress in a way that works best for your biology.
In Summary: Your Genes Set the Stage, Your Lifestyle Directs the Play
Our genetics lay the foundation for mental health, influencing everything from attention and emotional regulation to memory and resilience. But while genes may set the stage, it’s our daily lifestyle choices that ultimately shape how our brains function.
Simple, consistent habits like getting quality sleep, managing stress, staying physically active, and eating a nutrient-dense diet rich in omega-3s, B vitamins, and other brain-supportive nutrients can make a significant difference in focus, mood, and mental clarity.
By gaining insight into the genetic factors behind conditions like ADHD, anxiety, and brain fog, we can take a more personalized approach to mental wellness. Understanding how your brain is wired helps you make smarter, targeted choices to optimize cognitive performance and support long-term mental health.