Losing focus? Explore 10 daily focus tips for ADHD adults.
Distractions abound in our world today. We are inundated with technology, sites, and sounds. Staying focused on the task at hand is difficult for all of us. If you have ADHD, you may feel there are barriers before you that cannot be crossed. But don’t give up! There are many tools and remedies available to keep you on course.
If you are in a constant struggle to remain focused on your work or have difficulty finishing what you start, visit a doctor for a checkup. A physician can determine if you have ADHD. If so, he or she may prescribe medication that can help your brain function through distraction.
The next step is to line up a qualified ADHD Coach to work side-by-side with you to ensure you reach your goals. This step can determine whether you succeed or fail at adopting new behaviors and strategies, so don’t ignore it.
Once you have strategies in place to help you focus, you can start to build better habits and routines. In this blog, we’re sharing some great focus tips.
10 great daily focus tips for ADHD adults
Write things down.
When listening to instructions or information you want to remember, create a written record. This gives your mind a visual aid for reference. It also reinforces the message.
Keep your workspace organized.
This task can be a struggle, but if you tackle the clutter in small increments it’s not so overwhelming. Create a de-cluttering plan. Then make a list, and post it on your desk as a reminder to put items away when finished working. This will become a habit over time and make the organization easier to accomplish.
Stick to a regular schedule as much as possible.
While things do often go as planned, a regular routine will train your mind to remember the order of the day. Using a monthly planner, whether physical or digital, can remind you of appointments and meetings. This removes the burden of relying solely on your memory.
Look people in the eye.
When someone is speaking to you, focusing on them. This helps reiterate what they are saying. Repeat keywords to yourself to aid in remembering the important parts of the conversation. Find something to do with your hands, such as squeezing a ball in an unobtrusive way. This will give your body the means to be moving without being distracting.
Maintain a fit body.
Regular exercise, eating properly, and getting enough sleep will keep your brain stay nourished and working properly. Avoid caffeine and too much sugar to prevent adding to hyperactivity.
Don’t condemn yourself.
Being diagnosed with ADHD is not the problem. Be happy that you have the “Genius Gene” and can use it to manage what challenges you once you learn how. Keep a positive attitude and know you can overcome difficulties. Reading books and listening to tapes that encourage positive thinking can keep your mind from drifting to negative self-talk. Studying the lives of famous leaders and inventors with the same brain type as you will encourage you toward the path to success.
Check your environment.
Surround yourself with soft music or low steady noises, such as fans or small fountains. This can prevent your mind from veering away from your work.
Record your goals.
Write down your goals, and read them to yourself daily. A visual record will keep them in your mind and keep you on track. Make the goals in small increments to avoid being overwhelmed.
Use support.
You are not in this alone. In addition to hiring a professional coach, family, friends, counselors, and teachers can be valuable assets to your success. Do not hesitate to ask for assistance. When you do, thoughtfully consider the usefulness of their advice. This will be easier to do if you don’t take what they say as criticism. Knowing you have loved ones available adds to a feeling of security.
Stay in touch with your doctor.
Keep regular appointments for check-ups to ensure your medication is working properly. Don’t wait to call and ask questions if you experience difficulties or side effects from prescriptions.
You can live a productive, healthy life with ADHD. Believe in yourself and your ability to gain the upper hand. If you’d like to learn more about working with Carol, check out her ADHD coaching programs.
