With ADHD, maintaining focus can be difficult, but these strategies can help you improve your attention skills.
Often people who suffer from (ADHD) have scattered thoughts and difficulty focusing. You may set high goals only to become distracted or give up altogether.
Concentration problems can cause problems at school, work, and at home.
Even though you may not be able to force yourself to concentrate, there are some things you can do to help you stay on track.
Why Can’t You Focus?
Staying focused becomes even more difficult when you have ADHD.
Inattention and lack of focus are the most common symptoms of ADHD. Your brain is to blame.
According to research, people with ADHD have lower levels of dopamine and norepinephrine, two neurotransmitters associated with attention and focus in the brain. They are the mental (nudges) that encourage us to do things.
While focusing can be difficult, it is not impossible.
Tips for ADHD focus.
Close the door.
You enjoy working in my living room because it is so spacious! It is vibrant! It is light! — Reducing distractions is a vital part of sharpening your focus. A closed door certainly aids this, and it also signals to our brains that we are serious about our work.
Make a mental dump.
When it comes to focusing on a task, distraction can be one of the most vital obstacles to overcome.
It is tempting to want to follow every thought that comes to mind, and you might feel as if these new ideas take priority over what you are doing right now.
While putting together a new TV stand, thinking (I forgot to put the laundry in the dryer) could keep you distracted for hours.
Consider keeping a notepad or whiteboard where you can (thought dump) to help you mark the other tasks you want to complete while staying on track.
Use a Pomodoro timer.
The Pomodoro method is a popular concentration technique that involves short spurts of work with breaks in between.
It is an excellent tool to have on hand to focus.
Keep your workplace organized.
Thoughts are not the only source of distraction. Sitting in an untidy environment can provide its own set of distractions.
You might want to reorganize those files in the middle of writing an email. Maybe you are fidgeting with a stapler that has broken.
Keeping your workspace clean and tidy can assist you in staying focused.
Turn off your smartphone.
If your smartphone is not necessary for your work, you might want to turn it off.
Smartphones make everything from social media to games accessible, and before you know it, you have spent hours watching videos and sharing memes.
Even if you succumb to the urge to pick up your phone, turning it off can help you fight the urge to surf the internet.
Mix up your tasks.
This strategy has been referred to as (two pots on the stove.) When you are bored with one task, switch to another to (productively procrastinate.)
You might find that ping-ponging between two or three tasks is more effective than forcing yourself to complete one.
Use images.
Images, like words, can help you refocus your attention.
For example, putting a picture of a lovely bathroom on your refrigerator can remind you that you need to finish installing the new water tap.
You will have completed the task and be one step closer to your goal.
Start breathing from your belly.
When we are trying to concentrate, anxiety and stress can build up to the point where it feels tight. There are a lot of breathing exercises to try to help you break through that barrier.
Make a plan.
Breaking down and clarifying tasks go hand in hand with planning.
You may have small objectives and a clear understanding of the details. However, if you do not know where to begin, you may never start.
Making a plan keeps you focused on your objectives and allows you to create a timeline to keep you on track.
Be kind to yourself.
When we give this advice, people usually dislike it. It is fine. We understand. It is irritating when people tell you that being nice to yourself will solve a problem.
But you know what will not assist you? Making yourself a jerk will not assist you.
You are probably familiar with the (what is wrong with me!) inner monologue, which you often follow by take-ups on (why cannot I start) and (why do I keep doing this to myself,) all of which place the blame squarely on your shoulders.
But here is the truth: concentrating on a task and working until it is done is difficult.
If you have ADHD, you are well aware of this. But it is still valid even if you do not. Our brains are odd little meat machines that do not always function at their best.
I promise that blaming yourself will not help. Concentration is like the weather; everything aligns, and the sky is clear blue. Other occasions? Not at all.
Instead of screaming at the sky, try accepting yourself completely. A little kindness can go a long way in ensuring you do not give up too soon in this case.
