6 Tips for Focusing with ADHD
Most people with a basic understanding of ADHD recognize it as a condition that can have a negative impact on your focus and your ability to concentrate on one thing for too long.
While ADHD is often referred to as a childhood disorder, it doesn’t “go away” as an adult. Some people aren’t even officially diagnosed until adulthood, which can help to provide some answers but doesn’t necessarily make the symptoms easier to deal with.
ADHD impacts everyone differently; some people have an easier time managing symptoms than others. But it can still be frustrating when you struggle to focus on everything from work to conversations.
Thankfully, there are things you can do to help you focus. While these tips and tricks don’t magically eliminate your ADHD symptoms, they can help you feel more in control as you navigate a more long-term treatment plan.
1. Get All of Your Thoughts Out
Distractions can be problematic for anyone trying to focus on something, but they can be even worse for people with ADHD. Eliminating physical distractions like smartphones while you’re trying to get something done can be a big help.
But it’s just as important to eliminate distractions in your head. If you’re feeling overloaded with thoughts and ideas, consider doing a “brain dump” by writing down all of your thoughts in a journal or recording a voice memo. Simply getting those thoughts out into the world can make a difference.
2. Make a List
In addition to “dumping your distractions,” it can help to create a list of everything you have to do or the things that need your attention. You can even prioritize them in order. When you have a list in front of you, you don’t need to keep track of those tasks in your head. You can focus on getting them done one by one instead of worrying about forgetting something.
3. Stay Active
Most people know it’s important to exercise for your physical health. But it can also help your mental well-being and can even improve focus.
Exercise helps to send more oxygen to the brain, improving its overall function. That will help you stay more alert and make it easier to pay attention to things.
4. Take Short Breaks
You’re more likely to feel overwhelmed if you have a major project or task in front of you that will take hours to complete. Unfortunately, those overwhelming thoughts can cause you to become distracted, unfocused, and unproductive.
Taking periodic, short breaks can make staying focused on longer tasks easier. Doing so will allow your brain to declutter and unwind, even if it’s only for a few minutes.
5. Set Deadlines
Even if you don’t have a deadline set in stone by someone else, consider setting them for yourself, no matter what you’re trying to focus on.
Without a deadline, you can easily trick yourself into thinking you have all the time in the world to get something done. You’re more likely to get distracted and lose focus until the last minute when you panic that you’re behind schedule.
Set realistic deadlines for yourself and stick to them, and you’re more likely to stay on track.
6. Ask Others to Hold You Accountable
One of the best ways to manage ADHD symptoms is to lean on your support system or people in your life who can help. If you know of specific situations where you tend to lose focus, have others hold you accountable.
That might include someone at work or in class who can tap your shoulder if they see you “zoning” out. It might be a friend or family member who checks in throughout the day to make sure you’re staying on track.
ADHD can be successfully managed with the right treatment. But implementing some of these tips can also alleviate some of your symptoms. If you’re looking for additional help, don’t hesitate to contact us to set up a consultation.