How to Focus with ADHD: 11 Ways to Keep Up Productivity
Don't let ADHD divert you from achieving important goals
If you are a person with Attention Deficit Hyperactivity Disorder (ADHD), you know how hard it is to be productive consistently. There will be days when you can achieve everything you set out to do and more--but there will also be times when simple tasks seem impossible, and you just can't stay focused on your to do list no matter how hard you try.
ADHD impacts your brain and executive function and managing it is a lifelong task. But if you're looking for simple and helpful strategies to help you focus long enough to accomplish daily tasks, you've come to the right place! Read on for tips on how to focus with ADHD:
How ADHD Affects Focus
Before we delve into improving your ability to focus, let's first understand how ADHD impacts focus. ADHD can manifest itself in different ways.
If you have been diagnosed with ADHD, you may face difficulty staying focused on a specific task for extended periods of time, be easily distracted, or have trouble understanding and following instructions. You may also tend to make spur-of-the-moment decisions, get restless or fidgety when you have to stay in one place for too long or have the urge to move around to get rid of nervous energy.
Sometimes, you may even have a combination of two or more of these ADHD behaviors, which ultimately also results in the inability to do focused work for too long and see goals through to completion.
A note of caution here: ADHD is a recognized medical condition that should only be confirmed after a medical diagnosis. If you suspect any symptoms, visit a licensed healthcare professional.
How to Manage ADHD Symptoms and Maintain Focus
Be Kind To Yourself
People with ADHD often feel bad about not being able to resist their urges and focus on important tasks. Do not do this to yourself because the guilt alone will stress you out! Acknowledge that you have a condition that makes it difficult to stay focused, and accept that the challenges you face in getting work done do not point to laziness or an unwillingness to work. Be kinder to yourself and work towards finding solutions rather than beating yourself up about it.
Prioritize
The first step in getting your goals done in time is prioritization. Write down your goals and arrange them in the order of which ones need to get done first; start knocking them down in that order. You may feel the urge to do less urgent things, and more fun instead (tasks that are on the bottom of your list and sometimes, not even on it), but try to keep reminding yourself of deadlines to stay on track. Maybe even think of it this way: If you get all the "not fun" tasks out of the way, then you enjoy doing all the fun ones guilt-free!
Break Down your Goals
Say you prioritize your task list and still face resistance to getting started with the most complicated or big one. We know it can feel overwhelming, so just take a deep breath! The key is to break them down into smaller, more measurable tasks that don't feel as daunting. Want a little help with that? Try our helpful ADHD Task Initiation Tool and take it one task at a time!
Time Box Your Day and Use Pomodoros
Time management and organization can be tricky with ADHD. If you're stuck on a task and want to make more progress on it, time-box your day, ie., section it off into smaller chunks of focused work. You can also try the pomodoro technique for more sustained focus. The typical pomodoro involves 25 minutes of work, followed by a break of 5 minutes, but feel free to find your own rhythm! Just make sure you don't skip the break time, so you can relax, reset, and mentally switch gears between tasks.
Gamify Your Tasks
Recurring tasks can start to feel boring day after day, so put a little spin on them through gamification. For example, you can promise yourself a piece of chocolate after you finish studying one chapter of your textbook, or time yourself to see how many lines of code you can write in 15 minutes. Some of our clients really enjoy making the mundane things—like doing the dishes—more fun by loading the dishwasher with items in alphabetical order or racing with their friend to complete the task. Maybe you can try that out - the possibilities are endless!
Try Exercise and Physical Activity
Research suggests regular physical exercise could improve focus in people with ADHD, as it allows them to take a short break to reset their thinking and hold their attention span a little longer. So plan walks, runs, a swim, or other exercises during the day. Remember, self-care is super important!
Identify and Minimize Distractions
People with ADHD often struggle with procrastination, especially when they have a lot of distractions around them. So, figure out what things divert your attention away from the important details at work--is it your phone, the TV, or other people? Try to keep these at bay during your work hours so you can pay attention to the important stuff.
For example, if your phone is the major source of distraction, try to put your phone in a place that isn't easy for you to access, like a locked drawer, a different room, or at the bottom of a very cluttered bag. Maybe turn your notifications off. Overall, use the "out of sight, out of mind" idea.
Optimize Your Work Environment
Close the door on distractions -- literally! Set up your work space so it is efficient, organized and has nothing there that will take your attention away from work. Fresh air, sunlight, and soothing sounds (or no sounds) are a must! Work from your ideal environment and feel the rush of knocking your goals down!
Use Visual Reminders to Stay on Track
If you often feel unmotivated while working on your goals, add some visual aids to your workspace to encourage you. This could be motivation posters or a memo that reminds you why your goals are important. Look at these aids to renew your energy whenever you feel bored or down.
Try Body Doubling
Nothing makes us work like having someone watch us! Body doubling, or the act of having another person around you while you work, is a pretty old commitment device that even famous writers have sworn by. It is also an emerging ADHD hack, with platforms like Caveday and Focusmate helping you find work partners from across the world!
Seek Help From a Mental Health Professional
If you've tried all these strategies and they do not help you improve focus much, do seek help from mental health professionals specializing in ADHD treatment.
Get Accountability
Think a little nudge will help you complete tasks? Why not get an ADHD accountability buddy, or download accountability partner apps for some helpful productivity tips, support, motivation and progress tools? Not sure which one to go for? Just come to Boss as a Service!
How BaaS Helps Manage Focus with ADHD
At Boss as a Service, we only have one agenda -- helping you achieve all your goals. This involves making sure you're creating and sticking to your to do list, working to limit distractions, and taking small steps to increase your focus. We are also here to help when the stress gets a little too much, or when you just need some support. So join us today!
Final Thoughts
Focus can take a hit while managing Attention Deficit Hyperactivity Disorder (ADHD)— a few simple steps can help improve attention levels and boost productivity.