Tips for getting your focus back on track with ADHD

How can ADHD impact your workday?

ADHD is a mental condition that affects individuals of all ages, from children to adults. It manifests through symptoms such as hyperactivity (excessive and disruptive movement), inattention, and impulsivity. A diagnosis of ADHD is typically based on the presence of these symptoms consistently observed over a period of six months or longer.¹

How to focus with ADHD

If you’re grappling with ADHD at work, there are several techniques you can employ to regain and maintain focus. Consider the following tips for focusing with ADHD:

Write messages

To help redirect your attention, write a note related to your task and place it in your workspace where it’s easily visible. Keep the notes brief and directly related to your task so your focus doesn’t wander elsewhere. You can place them on your desk, office walls, or wherever it is convenient.

Exercise

Consistent exercise is excellent for promoting focus, as it stimulates the brain and extends your ability to stay attentive. Exercise promotes blood flow and also helps reduce your odds of developing diseases and maintaining your health.

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Make a list

Create a list of your tasks if you find yourself overwhelmed. This simplifies your workload, reduces the need to rely on memory, and lets you focus on completing tasks. Take each item one at a time to make progress with your list. Create deadlines for each item to ensure they are done within a timely fashion. In addition to helping with memory, lists can help you develop routines and habits, so you can finish your work consistently.

Set goals

Establishing clear goals provides motivation to stay on track and complete your work. Make sure the goals set are reasonable to ensure you can achieve them. Write out your goals, their purposes, and action steps you can take to complete them. Work on your goals gradually to achieve them.

Use organizational tools

Staying focused is challenging without the right tools. Utilize reminders, alarms, and scheduling apps to receive notifications about approaching deadlines, keeping you on target.

Create a thought dump

Maintain a notebook for jotting down passing thoughts, responsibilities, or even daydreams that might sidetrack you. You can revisit this “thought dump” later, after completing your work.

Work with someone

Work alongside a friend or colleague who can help keep you accountable to ensure you complete your assignments. If your partner is also working toward similar goals or on similar assignments, it can motivate you to increase your progress.

ADHD can impact your ability to stay productive, but there are plenty of techniques you can try to stay on task. These strategies can help you accomplish your goals, even when you feel distracted. For more organizational tips and productivity hacks, learn more tips to help you stay on task.

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