Readjusting your Focus with ADHD
Today, it seems that we are living in a fast-paced, ever growing culture that is constantly pushing us to do more and more in less and less time. However, studies have shown that multitasking is actually counterproductive because you are less likely to do multiple tasks at once as well as if you focused on just one task. These studies are especially significant for people with ADHD because they tend to multitask as much as, and even sometimes more than, people without the condition. “Many people with ADHD multitask because they’re bored with what they’re doing,” says Stephen Guffanti, MD. You might have to do a task you find boring, he explains, so rather than concentrate on it, you start to also do something you like. To better manage your ADHD symptoms, you must learn how to pay attention to the task at hand, and resist the temptation to multitask. Here are some tips to help readjust your focus:
- Prioritize: “You have to keep your priorities straight or you will get distracted,” Guffanti stresses. “That’s very important for people with ADHD.” Before beginning a task, break it into smaller steps and check them off as you complete them to help you stay on track.
- Plan Ahead: “Each day before I quit working, I organize myself for the next day,” Guffanti says. “It helps me to know where to start when I come back tomorrow. I can pick up exactly where I left off rather than wasting time figuring out what to do.”
- Face the Clock: People with ADHD symptoms tend to have almost no sense of time. To help, keep a clock where you can see it easily, so it serves as a reminder of the here and now. When you are making your plan for the day, include not only what tasks you need to accomplish, but also by what time.
- Eliminate Clutter: Make sure to keep your desk clean so that you don’t have a bunch of things to look at. A clean desk can help you to think more clearly, so just leave what you need for what you are working on and nothing else.
- Know Thyself: “One of my best tips for keeping focus is to know yourself,” Guffanti says. Acknowledge the issues that are causing you to lose focus and find an appropriate solution for them that you can effectively follow.