Look For Positive Distractions
Distraction need not be a dirty word. Certain diversions can actually help you get more done in the long run. Take, for instance, exercise: stepping away from a project to go for a walk might seem like avoidance, but physical activity actually boosts the brain and can help you operate more efficiently when you come back. Seek out the positive distractions that work for you good examples include meditation, a quick dance break, or a creative art project. If youre nervous about getting lost in your distraction, set a timer and stick to it.
Adhd And 5 Ways To Stay Focused And Productive At Work
ADHD and how to focus? Its a problem many ADHD adults have. If you live with ADHD and have difficulty focusing at work, its not because you are incompetent or unqualified. It just might be a matter of building skills for how to be more productive with ADHD. There are a number of techniques you can develop to be successful at work.
ADHD and How to Focus on the Job without Medication
ADHD is a brain-based disorder that involves neurochemistry, especially unbalanced levels of dopamine and norepinephrine. Medication for ADHD can regulate these neurotransmitters and works very well for some people. If medication isnt for you, you can still be productive at work. Its a matter of learning how to focus with ADHD without medication.
Specific techniques help you manage your ADHD symptoms and beyond. Take control of your productivity with ADHD focus exercises.
Tips For Getting Organized And Controlling Clutter
The hallmark traits of ADHD are inattention and distractibilitymaking organization perhaps the biggest challenge adults with the disorder face. If you have ADHD, the prospect of getting organized, whether it be at work or home, may leave you feeling overwhelmed.
However, you can learn to break tasks down into smaller steps and follow a systematic approach to organization. By implementing various structures and routines, and taking advantage of tools such as daily planners and reminders, you can set yourself up to maintain organization and control clutter.
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Set Up A Simple Money Management And Bill Paying System
Establish an easy, organized system that helps you save documents, receipts, and stay on top of bills. For an adult with ADHD, the opportunity to manage banking on the computer can be the gift that keeps on giving. Organizing money online means less paperwork, no messy handwriting, and no misplaced slips.
Switch to online banking. Signing up for online banking can turn the hit-or-miss process of balancing your budget into a thing of the past. Your online account will list all deposits and payments, tracking your balance automatically, to the penny, every day. You can also set up automatic payments for your regular monthly bills and log on as needed to pay irregular and occasional ones. The best part: no misplaced envelopes or late fees.
Set up bill pay reminders. If you prefer not to set up automatic payments, you can still make the process of bill paying easier with electronic reminders. You may be able to set up text or email reminders through online banking or you can schedule them in your calendar app.
Take advantage of technology. Free services can help you keep track of your finances and accounts. They typically take some time to set up, but once youve linked your accounts they automatically update. Such tools can make your financial life easier.
Put a stop to impulse shopping
Impulsivity from ADHD and shopping can be a very dangerous combination. It can put you in debt and make you feel guilty and ashamed. You can prevent impulsive buys with a few strategic tactics.
Give Time Blocking A Whirl
Another way to encourage single-tasking is to time block your calendar. If itâs good enough for âElon Musk, Bill Gates, and Cal Newport, it just might work for you.
Time blocking is very simple. Itâs just three steps:
Since organization and getting distracted can be problems for people with ADHD, time blocking can help. First, it helps you get organized by having you choose ahead of time, whether thatâs weekly or daily, what you should work on and what can wait or be delegated to someone else.
It also helps you avoid distraction by setting aside time to work on one thing and one thing only. While youâre in your time block for Task X, you agree not to get distracted by Task Y or Website Z.
A pro-tip for time blocking is to pay attention to your energy flows. If youâre better able to hyperfocus in the afternoons, schedule your most brain-intensive activities for then and schedule your mindless tasks for the mornings.
Pro-tip: If you have trouble finding time to address your parking lot items, try adding a block to your calendar with that purpose.
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Develop Structure And Neat Habitsand Keep Them Up
To organize a room, home, or office, start by categorizing your objects, deciding which are necessary and which can be stored or discarded. To organize yourself, get in the habit of taking notes and writing lists. Maintain your newly organized structure with regular, daily routines.
Create space. Ask yourself what you need on a daily basis, and find storage bins or closets for things you dont. Designate specific areas for things like keys, bills, and other items that can be easily misplaced. Throw away things you dont need.
Use a calendar app or day planner. Effective use of a day planner or a calendar on your smartphone or computer can help you remember appointments and deadlines. With electronic calendars, you can also set up automatic reminders so scheduled events dont slip your mind.
Use lists. Make use of lists and notes to keep track of regularly scheduled tasks, projects, deadlines, and appointments. If you decide to use a daily planner, keep all lists and notes inside it. You also have many options for use on your smartphone or computer. Search for to do apps or task managers.
Deal with it now. You can avoid forgetfulness, clutter, and procrastination by filing papers, cleaning up messes, or returning phone calls immediately, not sometime in the future. If a task can be done in two minutes or less, do it on the spot, rather than putting it off for later.
Repeat Back And Write Down Instructions
Paying attention can be a serious challenge to those with adult ADHD. Paying attention and retaining a complex set of instructions can seem insurmountable. Its easy to become distracted and miss critical components that will allow you to complete the assigned task.
Repetition helps you retain information and helps to cement instructions in your brain. Repeating back directions makes it less likely that youll forget. In addition, writing the instructions down can act as a safeguard and provide a point of reference if you do lose track.
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Plan And Prioritize Your Tasks
People with ADHD often have trouble with organization and may even have difficulty planning a schedule or to-do list.
However, it can be highly beneficial since the outcomes will help you stay more focused and alert throughout the day.
The first step is to determine the important tasks for you to accomplish today. It helps you filter the most meaningful project and then set a timer for a short amount of time that you need to concentrate. Then, you can take a short break before returning.
You can also challenge yourself to make it a little longer than the time constraint! Breaking your days work into manageable chunks can help you complete more tasks and help you feel a sense of accomplishment.
Instead of feeling like you are embarking on a project that makes you feel overwhelmed, break it up into smaller pieces to make progress.
In addition, the completion of tasks can release pleasure-inducing chemicals that are helpful in developing better habits.
Break Tasks Into Manageable Chunks
When you have ADHD, you may find that big projects seem overwhelming. You might struggle to figure out where and how to get started, how to organize the steps of the project, and how to maintain motivation to get it done.
Breaking tasks into smaller pieces can help you feel less overwhelmed with all there is to do. When work feels insurmountable, procrastination can quickly take over, and getting started on any task can be hard. Chunking work into smaller, more manageable steps helps.
Before you begin, sit down and make a list of the different components of the project. Various strategies such as to-do lists, mind maps, or outlines can help you better determine the sequence of steps you’ll need to follow to complete the task.
Once you’ve broken it down into smaller chunks, set a timer and start at the beginning. Pairing chunking with time-blocking can be an effective way to improve focus and avoid procrastination.
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Use A Daily Focus List
Write down your major priorities at the beginning of each day. This is a great way to block out annoying distractions and periodically refocus your attention. A daily focus list a short, bulleted outline of three major and three secondary priorities isnt just a to-do list rather, its a grounding tool that keeps your head out of the clouds and focused on whats really important.
Relaxation And Positive Imagery
Combining simple relaxation techniques such as deep breathing with positive visual imagery helps the brain to improve or learn new skills. For instance, research shows that if a person mentally practices their golf swing, the brain actually records the imaginary trials the same as if they were real trials, which leads to improvement on the golf course.
In other words, kids with ADHD can imagine that theyre paying attention in class or handling teasing, which can change their behavior at school. You and your child can use your creativity and give this a try.
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Tips For Staying Focused And Productive At Work
ADHD can create special challenges at work. The things you may find toughestorganization, completion of tasks, sitting still, listening quietlyare the very things youre often asked to do all day long.
Juggling ADHD and a challenging job is no easy task, but by tailoring your workplace environment you can take advantage of your strong points while minimizing the negative impact of your ADHD symptoms.
Why Cant I Concentrate With Adhd
When an individual has ADHD, it is hard to concentrate or focus. This is part of the definition of the condition. According to the American Psychiatric Association, nine symptoms of inattention may be present in ADHD. These can include:
- Has difficulty staying focused at work, during play, or at home.
- Misses important details.
- Frequently misses deadlines or has consistent disorganized work.
- Has difficulty following through with instructions or tasks.
- Avoids tasks that take a long time or focus to complete.
- Seems to not listen during a conversation.
- Has difficulty or forgets to keep appointments, pay bills, respond to emails, or return phone calls.
- Frequently loses things that are essential, such as keys, cell phone, wallet.
- Is easily distracted.
A person under age 18 with six of these might be classified with inattentive ADHD. Adults that have a chronic issue because of five or more of the above symptoms and little to no symptoms of impulsivity or hyperactivity may have an inattentive presentation of ADHD.
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Memory And Concentration Games
Childrens games, such as Simon, are great ideas for improving memory and concentration. They are quick and fun.
Memory motivates the child to remember the location of picture squares, and Simon helps them memorize sequences of visual and auditory stimuli. Through repeated playing, brain circuits are exercised and challenged, which strengthens connections and thus improves function.
Also, there are countless free online games that also improve concentration or memory. You can find these games on sites such as PBS Kids, Fun Brain, and Mr. Nussbaum.
For older children and adolescents, check out the cognitive exercises provided by Lumosity.
What Hyperfocus Looks Like
Hyperfocus in children
Children who are hyperfocused could be so busy playing a video game or watching TV that they donât hear someone calling their name repeatedly. Or they could lose themselves in homework for a subject that they really enjoy.
Hyperfocus in adults
In adults, someone whoâs hyperfocused might get caught up in work or tasks around the home. You forget to eat or miss an important meeting.
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Tips To Focus At Work With Adhd
There are various strategies that can help you succeed at work despite your ADHD. These tips capitalize on strengths while minimizing the symptoms. Try to establish these tips as part of your daily routine and youll likely have an easier time at work with fewer of the complications that can accompany your condition.
Stretch Your Attention Span
As an adult with ADHD, you are capable of focusingits just that you may have a hard time keeping that focus, especially when the activity isnt one that you find particularly engaging. Boring meetings or lectures are hard on anyone, but for adults with ADHD, they may pose a special challenge. Similarly, following multiple directions can also be difficult for those with ADHD. Use these tips to improve your focus and ability to follow instructions:
Get it in writing. If youre attending a meeting, lecture, workshop, or another gathering that requires close attention, ask for an advance copy of the relevant materialssuch as a meeting agenda or lecture outline. At the meeting, use the written notes to guide your active listening and note taking. Writing as you listen will help you stay focused on the speakers words.
Echo directions. After someone gives verbal instructions, say them aloud to make sure you got it right.
Move around. To prevent restlessness and fidgeting, go ahead and move aroundat the appropriate times in the right places. As long as you are not disturbing others, try squeezing a stress ball during a meeting, for example. Or taking a walk or even jumping up and down during a meeting break can help you pay attention later on.
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How To Improve Flow And Attention In A Distracted 2021 Covid World
Posted January 5, 2021
Even though it’s 2021, not much seems that different than a week ago. The COVID-19 pandemic continues to change all of our lives in ways we could never have imagined a year ago.
For older teens and young adults, the markers of how youve defined yourselfschool, music, sports, friends, parties, workhave shifted dramatically in 2020. In fact, its probably difficult to imagine how and when these beloved parts of your lives will actually return. Its been disorienting, disappointing and isolating to say the least. Many young people with ADHD have been struggling to make it through, avoid depression and get basic stuff done. Amidst increased anxiety and constant access to technology, its harder than ever to find focus and stay attentive. If you feel more distracted than ever, you are certainly not alone.
Focus is affected by many things including a loss of familiar routines and predictability . There are four types of focus:
- Selecting: Choosing where to put your attention.
- Monitoring: Noticing where your attention is and where it is not.
- Shifting: Actively bringing your attention back to the task at hand or moving it elsewhere.
- Hyper-Focus: Intense concentration so that you lose track of time and place.
Eliminate All Possible External Distractions
How many things on your inventory are external? These are the first things to eliminate.
Does the pile of clutter on your desk make you want to organize? Can you put the pile of papers from your desk on the floor out of sight?
Are the new message notifications on your phone taking your attention away? Can you put it on Do Not Disturb for an hour or plug it in in another room?
Are you constantly avoiding work by attending to all the little household tasks that you see? Can you use a different bathroom so you dont walk y the dirty dishes in the sink? Can you put the dirty laundry basket in your bedroom with the door closed?
How can you eliminate all of these shiny, novel things from your awareness? Notice, I didnt say- create a habit of doing the dishes after every meal or file all your papers. No. If you wait to have the decks cleared and every system in place to keep it that way before you can focus, youll never get to work. The goal here is to eliminate the distractions from awareness- not from life. Because its their presence in your awareness that draws your attention away. So turning off their channel in your brain means you have one less thing drawing your focus away.
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Get Organized At Work
Organize your office, cubicle, or desk, one manageable step at a time. Then use the following strategies to stay tidy and organized:
Set aside daily time for organization. Mess is always distracting so set aside 5 to 10 minutes a day to clear your desk and organize your paperwork. Experiment with storing things inside your desk or in bins so that they dont clutter your workspace as unnecessary distractions.
Use colors and lists. Color-coding can be very useful to people with ADHD. Manage forgetfulness by writing everything down.
Prioritize. More important tasks should be placed first on your to-do list so you remember to do them before lower priority tasks. Set deadlines for everything, even if they are self-imposed.