Colloquially, “acting ADHD” is used as a catch-all term to let your friends know that you cannot seem to stay on task. You may find yourself using this phrase if you have a lot of energy or you simply have a bout of giggles.
Truly having ADHD, however, is a bit more serious. This is a condition that comes between you and your goals or professional life. ADHD, or attention deficit hyperactivity disorder, is a mental health condition that impacts your ability to focus. If you or your loved one live with ADHD, continue on to learn some helpful tips for focusing.
1. Limit your distractions
One of the best ways to help your focus is by setting yourself up for success. Although you may love to work in your home office full of personal photos and bright windows, it may be best to limit the number of distractions you face while working. Try consolidating the number of trinkets you have on your desk and putting your back to the window.
Additionally, your phone is a humongous distraction. It is so easy to get sucked into social media for hours without noticing it. My suggestion is to put it in another room while you are trying to focus on important tasks.
2. Write it all down
Be sure to write down anything and everything! Invest in a pack of sticky notes to place around your home with a few pens or pencils. This way, whenever you remember something important, you can write your future self a detailed note.
In addition to writing down reminders, to-do lists are a great way to stay on track. This ensures that you are not only remembering the tasks you need to complete but are also able to see the progress you have made.
3. Recognize your limits
Some days are certainly better than others when it comes to focusing. Even if you have a “bad” day when it comes to concentration, sometimes, when your body is done, it’s done. Your mental capacity can only go so far. If you find that you have been trying to do one task for some time to no avail, either switch to a different task or end your progress for the day.
4. Schedule in breaks
Have you ever heard of the Pomodoro method? This is a work style in which you work for 15 minutes and have a five-minute break. After three of these blocks, you have a 15-minute break. These built-in breaks help alleviate burnout and show that there is a light at the end of the tunnel. Additionally, it is beneficial to get up and walk around on a break to get your blood flowing and endorphins up.
Honorable mention: be gentle with yourself!
This is perhaps the most important tip. If you live with ADHD, there is no point in beating yourself up for the way you focus. Be gentle with yourself!
Focus comes in waves, and sometimes, your concentration may come when you are not expecting it. Be sure to take advantage of these moments and work when your body wants to. Forcing it and becoming angry with yourself will help no one.
Know when to ask for help
Ultimately, ADHD is not something you need to live with alone. If you notice it impacting your daily life to a point that severely impacts your day-to-day, consider seeking out health from a trained professional. Medication and talk therapy are both incredibly beneficial treatment paths.
If you are looking for a therapist to speak with, feel free to reach out to our office today. Together, we can hone in on your focus and conquer your condition together.