Rules to increase focus when completing a task with ADHD– Part One

You know what you need to do, but your brain keeps drifting off. What can you do to retain focus and get through the day’s tasks? The key is working with your ADHD brain. Not against it..

#1 Keep all electronic devices – OOS (out of site) and OOM (out of mind). If possible, put them in storage spot (cabinet, drawer or locker), when doing important tasks. This is an absolute must! You can’t force focus, but you can create an environment to help your focus flourish.

#2Work with your body’s Natural Energy Cycles. If you are an early bird, do not expect to be at maximum focus and performance on a complicated project at 8:00 P.M. in the evening. Find you’re most productive time of the day and do your tasks then.

#3 The, ‘But wait a minute rule.’ When you feel your attention and focus fading, give yourself a 60 second break. Drink some water, quick breath of sunlight and fresh air. Stretching exercises, or a quick look out the widow can really help re-focus. But, don’t step away for too long, else you might not get back on task. Limit your break to 60 seconds by using your phone timer.

#4 Do something that is both interesting and challenging to you. This may sound awkward, but if you really enjoy something, plus it’s challenging, you will probably stay fairly focused. When something does hold your interest, you’ll be highly motivated to pursue it. ‘Trouble paying attention’ can also be thought of as ‘flexible thinking,’ which is in no way a bad thing.

#5 Reach out for help. When you hit a snag and you find your mind wondering, reach out for some help. This will help keep you focused on the task at hand. If you find yourself daydreaming, call a friend for ten minutes. A little break and some encouragement from a trusted friend, can help your brain not to dismiss the task, but give you extra focus and determination to finish it.

 


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