Focus Hacks for Adults with ADHD

The ability to organize tasks and accomplish goals requires skills in time management and self-discipline. All humans need to learn and develop these skills. For those adults with ADHD (Attention Deficit Hyperactivity Disorder), there is a longer learning curve. Having a larger bag of tricks to rely on may help you work with your natural tendencies rather than against them.

Environmental hacks for adults with ADHD

The environment you work in can be a primary culprit for distracting you from the work you want to get done. Ask yourself what the biggest distractions are. Is it other people? Do certain smells or sounds keep distracting you? Are other tasks in your line of sight that then distract you from focusing?

If you have a project that requires you to stay on task, consider a few ideas:

• Work away from other people.
• Use noise-canceling headphones.
• Try listening to white or brown noise.
• Clear away other projects from your sight.
• Light a candle with a pleasant scent.

Phone pros and cons for adult ADHD

There is no denying that phones are a major source of distraction. From email to phone calls, to the siren call of social media, your phone can easily pull you away from the tasks to which you are supposed to be paying attention.

Your phone does have some helpful tools as well. Setting timers or alarms for different tasks can help both stay on task or get things done that you would otherwise forget. You can set reminders for things that slip your mind.

Inside settings you can set time limits on different apps, making going on social media more challenging. You can also put your phone on “Do Not Disturb” when you need to hyperfocus on a project.

You can also use your phone’s camera as a body double. This tricks your brain into thinking that someone is watching you. You want to get the task done to show “someone” your work, even if that someone is you.

Accountability

There are a few ways to ask for accountability. First, you can ask yourself. Use notebooks and calendars to brain-dump distractions and remember important dates and appointments. Keep a visible calendar (on your desk, in the kitchen) to help you remember when and where you need to be.

Second, you can ask a friend or partner. Let your accountability partner know the things you struggle with and the most effective way they can communicate with you. Maybe it’s daily email check-ins or maybe it is calling to see if you want to get together for coffee.

Third, break down large deadlines into smaller ones. Whether it’s at work or home, the bigger the project is, the more overwhelming it feels. Breaking it down into more manageable tasks and setting deadlines for those tasks can help you make progress even with your distracted tendencies.

Lean into your strengths.

Having ADHD may seem like you are set up to fail. However, just because your brain functions differently does not make it true. You have a creative brain that will see things that others cannot. Be on the lookout for ways that your unique brain can bring a new perspective on your work and your life.

Whether you find yourself with an ADHD diagnosis or not some of these tricks may help you manage the tasks that you need to accomplish in your daily life. If you need additional help, don’t hesitate to reach out to a counselor at Wylie Christian Counseling in Texas.