Adult ADHD Solutions to Help You Focus
Adult ADHD can be a hindrance to feeling confident and successful in many areas of life. Struggling to focus and remember can leave you feeling frustrated and overwhelmed easily, and it’s hard to know where to turn for help. Neurodiverse adults have unique strengths and weaknesses, and knowing them is the first place to start! Assessing cognitive skills can give you a solid foundational knowledge of the way your brain works and how you can become more efficient and focused.
More on that below, but first here are some practical ways to improve your focus as an adult with ADHD…
How the ADHD Brain Approaches Tasks
When a neurotypical brain approaches a task, it ranks steps, their importance, and plots a course of action based on those criteria. One thing that’s different about the ADHD brain (in kids and adults) is the inability to see tasks in these different categories. The ADHD brain doesn’t just struggle to focus — it focuses on everything and sees everything as equal importance. Many of the struggles with productivity and focus come from this inability to quickly and efficiently rank tasks in order of importance to get a job done.
Strategies to Help Adults with ADHD Focus Better:
Establish a Structured Routine
Creating a structured routine is essential for individuals with ADHD. Establishing a consistent daily schedule can provide a sense of stability and help manage time effectively. Break down tasks into smaller, manageable segments, and allocate specific time slots for different activities. Maintaining a routine can reduce the chances of being overwhelmed and make it easier to stay focused on the task at hand.
Set Ways to Externally Set Priorities and Clear Goals
With ADHD, it’s crucial to prioritize tasks and set clear goals. Determine the most important and urgent tasks, and focus on completing them first. Breaking down large tasks into smaller, actionable steps can make them more manageable and reduce feelings of being overwhelmed. Set specific and realistic goals, and track your progress to stay motivated and on track.
Minimize Distractions
Creating an environment conducive to focus is vital for individuals with ADHD. Minimize distractions by removing or reducing potential triggers. Turn off notifications on your phone or use apps that limit distractions during work or study sessions. Designate a specific workspace that is clean, organized, and free from unnecessary clutter. Background music can be a helpful tool to improve focus and concentration, as well.
A note here: while in day-to-day life it’s helpful to set yourself up for success by minimizing the distractions around you, it IS possible to become more focused in the face of distractions. This is a big part of what we do at LearningRx. Because we never live or work in a vacuum, we intentionally build in distractions to every session to train your brain to be able to focus no matter what is going on around you!
Utilize Time Management Techniques
Effective time management techniques can greatly assist adults with ADHD in improving focus. One popular method is the Pomodoro Technique, which involves working for a focused period (typically 25 minutes) followed by a short break. This approach helps maintain productivity while allowing for brief periods of rest. Additionally, using timers or alarms can provide structure and help keep track of time, ensuring tasks are completed within designated intervals.
Incorporate Regular Exercise
Physical activity plays a crucial role in managing ADHD symptoms. Engaging in regular exercise can boost cognitive function, improve mood, and enhance focus. Find physical activities that you enjoy, such as walking, running, swimming, or yoga, and incorporate them into your routine. Aim for at least 30 minutes of exercise each day to experience the benefits of increased mental clarity and reduced restlessness.
Practice Mindfulness and Meditation
Mindfulness and meditation techniques can help individuals with ADHD cultivate greater awareness and focus. Engaging in regular mindfulness exercises, such as deep breathing or guided meditation, can train the brain to better control attention and reduce impulsivity. Mindfulness practices can be incorporated into daily routines or utilized as a tool to regain focus during moments of distraction.
Strengthen Cognitive Skills
Even with a diagnosis like ADHD, there is more going on under the surface. Weaknesses in skills like logic, working memory, long term memory, and processing speed can actually be more significant than attention deficits. Instead of just using bandaid solutions to get through the day, strengthening cognitive skills addresses the root cause of the problems in the first place. By building up the skills your brain uses to think, focus, learn, and remember, individuals of all ages can set themselves up to achieve their fullest potential!
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