Recently, a colleague asked me a question that really made me think. They asked, “How do you focus, especially since you have ADHD?” This question has been asked of me before by people without ADHD, who are curious to know what techniques I find helpful. I have to say, it’s a great question, and one that I haven’t yet answered for my colleague. So, let’s dive in and explore some of the tactics that have helped me stay focused and productive despite my ADHD.
As I start my day, I find it helpful to prioritize my tasks. While some tasks can be done in any order, others are time-sensitive and require immediate attention. By prioritizing my tasks, I am able to get a small overview of what needs to be done for the day, and I can plan my schedule accordingly.
This approach helps me to focus on the most important tasks, which require the most concentration, during the times of day when I am most alert and productive. By doing so, I can ensure that I am making the most of my time and getting the most important work done first.
As any experienced person would advise, it’s best to take things step by step - even baby steps. When working on tasks, I often create checklists on paper to help me keep track of what still needs to be done. While I don’t always keep these checklists, they are helpful to have while working on a task or regaining focus after losing it.
When it comes to focusing, minimizing distractions is crucial. While it may be difficult to do so at work, it’s easier to find a quiet space at home where no one can disturb you. At work, you can close the door to your office, use noise-cancelling headphones, or set your availability to “Do Not Disturb” mode to help yourself concentrate. By removing external distractions, you can stay focused on the task at hand and maximize your productivity.
Distractions are generally not productive, but when I have a long task ahead of me, I find it helpful to keep some stimulation around. For example, I often have a documentary of some strange niche thing playing on a second screen, or I simply listen to music. This approach may not work for everyone, so try different things to see what helps you stay focused and motivated. Remember, finding what works for you is key to staying productive and achieving your goals.
Taking regular breaks throughout the day is essential for maintaining focus and productivity. Whether it’s smoking, reading the news, taking a walk, or practicing meditation, find a method that works best for you and take breaks accordingly. Personally, I have found that taking a break every 45 minutes to an hour for about 15 minutes is a great ratio for maintaining focus and avoiding burnout. Remember, taking care of your mental and physical health is just as important as completing your tasks, so don’t forget to take breaks throughout the day.
Staying focused on tasks can be a challenge, especially for those who have ADHD. That’s why it’s important to have the right tools at your disposal to help you stay organized and motivated. Whether you prefer analog or digital tools, there are several options you can consider to help you stay on track.
One helpful tool is a planner or to-do list. By creating a list of tasks you need to accomplish for the day or week, you can prioritize your work and stay focused on what needs to be done. You can also break down larger tasks into smaller, more manageable steps, which can help you stay motivated and prevent overwhelm.
Another useful tool is a calendar. Sharing your calendar with your partner, family, or friends can help everyone stay organized and on the same page. This can be especially helpful if you have multiple people involved in your tasks or projects.
Maintaining focus during work sessions is also important. There are several tools you can use to help you stay on task, such as clocks, pomodoro timers, or apps like https://brainpls.work/. These tools can help you break your work into manageable chunks, and provide you with regular breaks to help you stay motivated and avoid burnout.
Finally, using a timer to limit the time spent on each task can help prevent hyperfocusing on one task and neglecting others. By setting a specific amount of time for each task, you can stay on track and ensure that you’re making progress on all of your projects.
By using these tools, you can help yourself stay focused, organized, and motivated as you work towards your goals. So why not give them a try and see how they can work for you?
Overall, staying focused with ADHD can be a challenge. However, using these strategies has helped me stay productive and achieve my goals. You do not need to have ADHD to profit from these.
Although I don’t always remember to use these techniques, having them at my disposal is really helpful. So give them a try!