ADHD & Distractions – Strategies To Reclaim Focus & Productivity

Do you have difficulty focusing? The idea of distractibility in Attention Deficit Hyperactivity Disorder means that individuals are unable to block out internal or external distractions in order to focus on the task/project at hand.  For instance an adult with ADHD will not be able to pay attention to the matters at hand if there is a slightest noise or the telephone ringing.  Another example is when a person gets distracted when something in their environment changes.  If they go upstairs to get a book but find more distraction and they find themselves exploring the contents in the room. If this sounds like you, and you want to increase your focus and productivity, here are some strategies to minimize your distractions.
Plan The Night Before – You are barely out of bed before the interruptions and distractions throw you off track. Once your day begins you are just trying to handle what is thrown at you, rather than proactively managing your schedule and your time.  Before you go to sleep each night write down three or four things that you want to accomplish the next day.  Then write down everything that needs to be done and estimate how much time each task will take.  If you need to go out, check the weather for the next day and plan your driving time accordingly.
Wake Up Earlier & Eat Healthy – Try to wake up 15-20 minutes earlier.  This will give you some time to clear up your mind clutter so you won’t feel rushed or anxious. Also use this time to review your plans for the day and eat a healthy breakfast so your energy remains high throughout the morning.
Schedule When You Check Your Email – Rather than checking your email throughout the day, schedule a time during the day when you have 15-20 minutes of free time during which you can read and respond to your emails. Turn off any email reminders or dings that you can distract you while you work on a task or project.
Set a Timer– Set a timer on your phone or computer for a specific amount of time you want to work on a task or a project.  Figure out what you want to get done in that amount time, and don’t allow yourself to lose focus until that timer goes off.  You may not be able to exactly match the time to the task or project you are working on but knowing that you are under the clock will help you stay focused on what you are doing.
Move Around– If your task/projects require you to sit for a long period of time, every hour or so get up and stretch and move around.  When you move your muscles it freshens your blood and oxygen through your brain and releases all types of mood enhancing chemicals which helps you focus better.

Leave a Reply