Maintaining focus can be a real challenge for an adult with ADHD. The endless distractions keep the ADHD brain from focusing on a task as we struggle to get things done at work or try to complete tasks around the house. You are not alone, this is common for adults with ADHD, the trick is finding strategies that can help your mind focus and stay on task. Here are some ways to maintain focus with adult ADHD
Eliminate Distractions from your work area – Whether it is for work, school, household chores or anything else you are trying to accomplish, remove everything that is not part of what you are trying to accomplish. Having an empty space that only has the items that you need to accomplish the task/project will help you improve your focus on the task that you are working on and it will allow you mind to wander less.
Take Adequate Breaks- For most adults with ADHD, sitting down and working on a task/project for hours is just out of the question. Even if you are hyper focusing on a task/project it is not efficient or effective to continue working without a break. Set up a time to allow yourself to get up, refocus, move around and clear your mind clutter. Give yourself at least 50 minutes to work on a task/project, then give yourself a 10-15 minute break as soon as that 50 minutes comes to an end
Don’t Be Afraid To Ask – There is nothing wrong with asking an individual to repeat what he/she just said. If you find your mind wandering during a discussion, and you have no clue on what was just said, just ask for it to be repeated. Not only, will you get to hear what was said, but it will also show to the individual that what they said is important.
Break Down Tasks/Projects Into Written Steps – In the morning, sit down and figure out what you need to accomplish throughout the day. Make a list of the tasks and then break them down into smaller steps. Check off or cross off each step as you finish it, giving yourself that satisfaction for a job well done throughout the day.