ADHD: Strategies for Improving Focus
Work for shorter intervals of time and use a visual timer to help you see how much time you have left. Try to beat the timer by getting something done before you expected to (novelty and excitement help with focus).
Breaks typically need only be a few minutes in duration. “Attentional breaks” are often best taken with a motor activity or a relaxing activity. For example, you might take a brief walk or run a short errand, or complete a few moments of mindfulness or progressive muscle relaxation. Limit phone use during your breaks.
Use exercise either before or during your work activity when possible (e.g., slow pace on a desk treadmill)
Create artificial deadlines for items that do not have deadlines to promote your completion of the task. For accountability, tell someone when you will have the item/project to them. For bigger projects, create mini-deadlines along the way. This can help boost confidence and keep you from feeling overwhelmed.
Use body-doubling if working with others helps to motivate you (instead of distract you).
Changing from one task to the next sooner can help restore your focus for a brief period of time. Tasks can be rotated such that you might work for 10 minutes on one task, 10 minutes on another task, and then return to work for another 10 minutes on the first task.
Try the Pomodoro Technique: Set a timer for 20 minutes and begin working on your task. After 20 minutes, take a 5-minute break and repeat again. Give yourself a check mark for every cycle completed. The use of a Pomodoro timer might help with this task. More information about using a Pomodoro timer can be found at: https://pomofocus.io
Limit distractions by putting your phone on silent or not checking notifications for the 10 minutes you are working. Check notifications on your breaks.
Lengthy tasks, particularly those that are tedious or monotonous, should be interspersed with more frequent breaks or other, more engaging tasks.
Use visual organizers such as pictures, schedules, planners, or calendar boards, which can help to establish and anticipate the routine for the day.
Create a reward system for yourself and accountability with your partner for time spent focused at work and activities accomplished.
Reframing: Combat unhelpful thought patterns by reframing tasks in a positive or more realistic way. For instance, if you are delaying beginning a project and your initial thought is, “there’s so much work it’ll take forever,” try checking yourself with a less negative and more realistic thought like, “if I begin this today, I’ll feel better, and there will be less work tomorrow.”
Positive Self-talk: Meet your negative inner voice with an encouraging one. Try phrases like “I tried my best and that’s enough”, “nothing is perfect, it’s ok to be human”, or “I am strong, capable, and I can get through anything.”
Phones are one of the biggest distractions, especially for people with ADHD. Use a timed lock box to put away your phone when you have important tasks to do! Tik Tok will still be there when you’re done.
Get stimulated: ADHD minds often feel understimulated which can lead to dropping boring tasks for more exciting ones. Add in a fidget spinner, soothing music, slime, exercise, a podcast or anything that helps you get going. It’s perfectly ok to pair activities as long as it helps you move closer to your goal.
Eat protein-rich foods and foods rich in Omega-3s.
Rule out medical causes of inattention such as anemia, vitamin D, and magnesium deficiencies that make ADHD symptoms worse.
Practice meditation daily, even for just a few minutes, to increase your ability to focus via neural changes.
Complete harder tasks at your best time of day and save easier tasks for when you are hitting a wall. For example, you may start your day with tasks requiring greater focus if you tend to fatigue in the afternoon.
For tasks where you are not sure where to get started, seek support or input from others about your approach.
ADHD is so much more than the inability to focus on non-preferred activities! It can be debilitating but there is help and hope, learn more here.
