Tips to Stay Focused with ADHD
Trying to stay focused with ADHD can feel impossible. Your brain has hundreds of “tabs” open, you are resistant to overwhelming tasks, and every day productivity can feel way too daunting
Before you give up hoping that you or your child will ever be able to complete a task in one sitting, try some of these tips to help you play to your strengths and get more done:
#1: Strengthen Working Memory
This is one of the most overlooked causes of ADHD symptoms. Weak working memory makes it hard to hold onto information long enough to use it, making it appear like you have trouble focusing… when really, your brain just struggles to remember what you’re supposed to be doing. In individuals with ADHD, weak attention and working memory often go hand-in-hand, but strengthening this skill can make all the difference!
#2: Build Resilience to Distractions
Distractions are everywhere. It’s no wonder that people with ADHD struggle in school or typical workplace settings. Instead of seeing distractions as things that are out to get you, think of it like a challenge. Let the distractions happen and see how long you can stay focused even though your space isn’t perfectly quiet (in fact, for some people with ADHD background noise can help them focus better).
#3: Make Sure You Get Your Energy Out
Channeling your physical and creative energy through meaningful activities is a great way to burn through some of those things that make it harder to focus. You can treat these activities as rewards for achieving a certain goal or as an outlet that will free your mind to focus more easily afterward.
#4: Sunshine and Time Outside
Getting enough sunshine improves your serotonin levels and helps you feel more calm, less stressed, and more focused. Spend time in the sun daily to leverage this amazing benefit!
#5: Look for the Easiest, Smallest Next Step
Many people with ADHD get easily overwhelmed. Instead of viewing tasks as a whole, learn how to break them into smaller pieces and goals that feel more manageable.
#6: Build In Breaks
Tools like a Pomodoro timer build in rewards and breaks to help you stay more motivated. Working for 20 minutes and then taking a 5-10 minute break may feel like a more manageable chunk of time for your brain. Plus, you can set a goal for how much you’re going to achieve!
#7: Be Kind to Yourself
How do you talk about yourself (even if it’s just in your own head) on days when you struggle to focus? Are you beating yourself up? If so, you may be wrecking your chances of coming back to a place of focus and productivity. Instead, treat yourself kindly. Learn your unique quirks and what YOU need to be successful. Positive self-talk and a change in mindset goes a long way!
#8: Turn It Into a Competition
Many individuals with ADHD thrive in competitive environments, so use that to your advantage! Set a challenge against yourself, a classmate, or a coworker (and get yourself invested in it).
#9: Play Music in the Background
Having some unobtrusive background noise may actually help you focus better than silence would. Play some songs you know to keep you excited and motivated to focus!
#10: Ask for Help
Do you have that friend who is always put together and organized? Ask them to help you come up with a plan! It may be hard to stay focused with ADHD, but having a daily framework to work from can really help. If your child is the one who is struggling, work with other parents or teachers to learn strategies to set them up for success.
ADHD Help That Addresses The Whole Brain
Many approaches to addressing ADHD will only target attention. While this can be helpful, for most people it won’t be enough to help them feel more confident and focused in their day-to-day life. Our approach is unique in that we take a “snapshot” of each person’s unique cognitive profile to help us tailor a program to their individual needs.
No two people with ADHD are alike. Brain training at LearningRx can give you a plan to become more confident in your abilities to plan, organize, manage tasks, multitask, focus for longer periods of time, ignore distractions, and more!
