Although ADHD is often the subject of jokes in movies and TV, it's actually not funny for people with ADHD, who are actually trying to focus on serious work. Fortunately, mild to moderate ADHD symptoms can often be controlled by implementing behavioral and mental strategies designed to increase focus and attention. If these strategies fail, this does not mean the world is doomed. There are various professional ways to help with ADHD.
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Method 1 of 3: Using a Behavior Focusing Strategy
Step 1. Perform fidgeting
Have you ever seen someone who can't seem to stop tapping their feet, twisting a pencil, or doing something else in repetitive motions while trying to focus on a task? If so, that's an example of fidgeting referred to here. Fidgeting is a physical behavior that takes place quickly and repeatedly, which has been shown to improve focus, especially on jobs that require a lot of attention without any distractions. For example, a doctor in a clinical study found that chewing gum made it easier for him to concentrate during surgery.
- Keep in mind that some types of fidgeting can annoy others, especially in quiet situations (such as in an exam room). Try using subtle fidgeting that doesn't make a sound and doesn't bother other people if you see them. Running your toes inside your shoes can be a good option.
- Another great idea is to use every opportunity you get to work on the move. For example, don't do your job while sitting quietly behind a desk. Instead, try working on a high table, standing up and moving from side to side. For hands-free work (like answering important phone calls and listening to voice recordings), you can even do it while walking or pacing.
Step 2. Keep your work area clean
A dirty desk not only carries a bad "feng shui" aura, it can also be a hindrance to your focus. Research shows that a cluttered work area can reduce your focus. There are many objects that can distract you and force your brain to focus. divide the focus on these objects instead of just one important object (for example, the blank exam paper in front of you), so if you need to struggle to focus, cleaning and tidying up your work area before doing something important is a very important step. good.
Step 3. Try listening to music while working
It is common that some people prefer to work while listening to music, including people with ADHD. Recently, researchers have clarified that listening to music can increase activity in a brain area called the DMN (Default Mode Network), which is also responsible for controlling your potential to be disturbed by external stimuli.
Remember that there is one important principle to this trick: the music you listen to should be what you enjoy. Listening to music you don't like has not been shown to improve focus
Step 4. Try talking to someone about your work
Discussing important work you have to do with other people can help you work on it and get it done in a number of ways. First, talking about your assignment can help you understand it more clearly, because you have to mentally "digest" and break down your task into important elements so that you can talk about it with others, this can make it easier for you to understand. Plus, talking about your assignment with someone can encourage you to do it too. If not, of course you will feel embarrassed in front of that person.
- In fact, one strategy for dealing with ADHD is for you to tell the other person that you will let them know after you finish an important job. This way, your colleagues can see that you are responsible. If you work slowly and your co-workers don't hear back from you, your co-workers will help you get back to work until you're done.
- Some people with ADHD find the presence of those closest to them, such as family or close friends, very beneficial when they are at work. This makes it easier for them to ask others for help when they need it to refocus or to understand the work at hand, when their attention starts to drift. But if you feel like you're starting to spend too much time chatting and your time is being wasted when you have people around at work, don't do this strategy.
Step 5. Make a to-do list
Sometimes, just seeing the important tasks written in front of you can spur you to start working on them. Having an organized and logical to-do list makes it easier for you to do everything that needs to be done. Check the things that are important so that when you complete them, you will feel satisfied and motivated to move on to the next task immediately, rather than letting your attention be distracted by other activities.
For people with ADHD who have trouble remembering each of their responsibilities, a to-do list can be a productivity boost because it makes a person automatically remember doing something. If having a to-do list can help you, consider taking a notebook with you wherever you go, so you can easily reread it
Step 6. Set a clear and firm schedule
If you force yourself to be in charge of a schedule, it will become more difficult for you to miss important tasks, because you will be able to avoid situations that risk slowing down your performance at work. With so many smartphones, laptops, tablet computers and other devices available, it's now easier than ever to set a strict schedule for yourself. Try setting a reminder on your phone to remind you to get up early, start work, start studying, etc. Stick to your schedule, because there's no point in trying to focus if you ignore them.
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If you're not sure where to start to create a schedule that's suitable for ADHD, try using the “ADHD schedule” question on an internet search engine. You will get dozens of results that can be used for children and adults. Below you can see a very general purpose schedule that you might consider using. This sample schedule is for a student, so you are free to adapt it to suit your context.
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- 07.00: Wake up and take a shower
- 08.00: Go to school
- 09.00-12.00: Focus only on lessons/school work. No distractions.
- 12.00-12.30: Lunch break. Relax as long as you want.
- 12.30-15.30: Focus only on lessons/school work. No distractions.
- 15.30: Go home
- 16.00-18.00: Free time (unless there is work to be done)
- 18.00-18.30: Dinner
- 18.30-21.30: Study time. Do your homework. No distractions.
- 21.30-23.00: Free time (unless there is work to be done)
- 23.00 o'clock: Sleep
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Step 7. Adopt healthy habits
While it may seem unrelated to your ability to focus, your lifestyle can have a huge impact on your ability to focus (especially if you have a physiological condition like ADHD). Your inability to focus on work can become a big problem if you let it get out of hand. Therefore, give yourself the opportunity to achieve the greatest success by following these lifestyle tips.
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Exercise.
Exercise is not only important for your overall health, but it is also very beneficial for focusing. Research shows that a healthy level of exercise can improve focus and brain function to the same extent as actual ADHD medication.
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Limit caffeine intake.
Caffeine is a type of stimulant, so it can improve cognitive functions of the brain (such as memory, concentration, etc.), but is not recommended for consumption in high doses (for example, over 400 mg) for ADHD patients. Over time, caffeine use can lead to dependence followed by feelings of nervousness, headaches, and irritability, all of which make it harder for you to focus. Plus, caffeine makes it difficult for you to fall asleep, even though sleep is very important for ADHD patients (see below). If you are interested in using caffeine to treat ADHD, talk to your doctor about the appropriate dosage for your needs.
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Enough sleep.
It's quite difficult to focus if you have ADHD, so don't make it more difficult for yourself by letting fatigue go unnoticed. Most adults need 7-9 hours of sleep per day to reach peak performance, whereas children often need more. Keep in mind that trouble sleeping is more common among people with ADHD than the average person. If you're still having trouble sleeping even after following the lifestyle suggestions above, specific medication or therapy may be able to help.
Method 2 of 3: Using Mental Techniques
Step 1. Be aware of your decreased attention span
The first step to mentally controlling your ADHD symptoms is to identify them as soon as they appear. Once you notice that you are starting to lose focus, you can use any of the mental techniques in this section to start regaining control of yourself. This is the easiest way to get back on track if you lose focus as early as possible. Therefore, be on the lookout for the following signs, which may indicate that your attention power is starting to decline:
- You start to think about what you will do next, while struggling with the task you are currently working on.
- You begin to focus more on your physical behavior (fidgeting, etc.) than on your important tasks.
- You feel engrossed in other things around you and no longer see the task in front of you.
- You start daydreaming or thinking about things that are completely unrelated to your important task.
Step 2. Break your work down into smaller, easier pieces
Completing a 15-page study at a time can be an overwhelming amount of work. However, finishing just one page can be quite easy. In general, long-term important tasks are much easier to complete if you work on them little by little, finishing each section to completion before moving on to the other. After all, the satisfaction you get after completing each part of the task can continue to motivate you and keep you focused on the task for hours on end.
This strategy is most effective if you have a long enough time to complete a job. For example, for a 15-page paper, it would be easier to write one page per day for 15 days than to write 15 pages in one night. However, you can still apply this strategy even when you are forced to solve big problems all at once. Try to think of ways to complete each part of your task separately from the whole task itself. This way, the process will be mentally easier to keep up with, than if you were working on the entire task at once, even if you didn't benefit from taking breaks or breaks between each section
Step 3. Rephrase the confusing problems in your own words
Some people with ADHD find that the hardest part of completing an important task is understanding what really needs to be done, so they can start working on it right away. In this case, it's often helpful to take time to think back (or even rewrite) the task or question you're dealing with, in your own words. While this may delay your starting task a bit, it may save you time in the long run by avoiding misunderstandings about task instructions and possibly having to rework your work.
As noted above, rethinking someone's question or instructions in your own words can also help you understand the task that needs to be completed more fully. Your brain learns by "doing". Reshaping a question or instruction in your head essentially "forces" your brain to break it down into separate parts and process them thereby increasing your understanding
Step 4. Use a specific word of encouragement to keep your attention focused
Believe it or not, some people with ADHD find that repeating certain words (a kind of "spell") about focusing when they feel their thoughts are starting to veer off track, is enough to help them focus.
This "spell" could be a simple, firm command to focus on, such as "Finish your task. Complete your task. Complete your task…” However, there is no perfect word or "spell", the important thing is that it is positive and self-affirming. You are free to experiment here. For example, you might try mentally repeating your motivation to keep doing a task to yourself, for example, “Work hard to get a 4.0 GPA. Work hard to get a 4.0 GPA. Work hard to get a 4.0 GPA…”
Step 5. Find the right “break” point
What's more annoying than constantly getting distracted from an important task because you can't stop thinking about how to get started with the “other” important task? In this case, finding the right break point can help you identify the points in the task you are working on, exactly when you can stop before the task is complete. This way, it will be easier for you to make a clear temporary “move” from one task to another, ensuring that your attention is not distracted.
Method 3 of 3: Getting Help
Step 1. Consult a doctor before starting a treatment program
ADHD is a medical condition, not a sign of mental weakness or personality problems. For this reason, in cases where the symptoms of ADHD are serious enough that the suggestions in the sections above don't work, your next step is to see a doctor. Only a trained medical professional can definitely diagnose a case of ADHD and decide which treatment option is the best. Here are the three types of ADHD disorders:
- Attention-type ADHD. This type of ADHD is characterized by difficulty sustaining attention, is easily distracted, forgetful, tends not to listen, and exhibits organizational problems.
- Hyperactive-Impulsive Type ADHD. In this type, children and adults show symptoms of not being able to sit still, having difficulty waiting for their turn in groups, talking/buzzing/making other sounds, moving and climbing excessively, fidgeting, and quickly giving answers.
- Combined Type ADHD. The Combination Type includes people who exhibit combined symptoms that meet the criteria for the Inattention and Hyperactivity-Impulsivity types.
Step 2. Consider stimulant medication
The most well-known and widely used medications to treat ADHD belong to a class of drugs called stimulants. As the name implies, this treatment stimulates the central nervous system thereby increasing the user's heart rate and mental activity. However, most people with ADHD who take this medication report that they experience a calming and focused effect, rather than making them restless and unable to concentrate. Stimulants have been found to improve ADHD symptoms in about 70 percent of ADHD cases. However, everyone reacts differently to medication, so it's a good idea to try different medications until you find the one that's right for you.
- Common stimulants used to treat ADHD are "Ritalin", "Focalin", "Adderall", and "Concerta".
- The most common side effects of these stimulant drugs are decreased appetite, trouble sleeping, and sometimes headaches, stomach upset, and increased blood pressure. However, most side effects can be reduced and eliminated by changing the dosage.
Step 3. Consider non-stimulant medication
For some people, stimulants are not very successful at treating ADHD. Sometimes, the side effects of stimulants can be so unpleasant that they aren't worth trying. Fortunately, in this case, several non-stimulant drugs are available to treat ADHD. These medications generally work by increasing levels of a chemical called norepinephrine in the brain, which makes it easier for most people to focus. As noted above, these drugs react differently in each person, so please consult and work with your doctor to experiment with different medications and dosages, until you find the right treatment.
- The non-stimulant drugs commonly used to treat ADHD are "Strattera", "Intuniv", and "Kapvay". "Intuniv" and "Kapvay" are used only for children.
- The side effects of non-stimulant drugs vary. Common side effects are stomach upset, decreased appetite, fatigue, emotional changes, headaches, and irritability. In some rare cases, there may be serious problems such as liver disease, depression, growth retardation in children, and impaired sexual function.
Step 4. Consider therapy as an alternative
Clinical treatment for ADHD doesn't always involve medication. In fact, many people with ADHD find it satisfying and productive to talk to experienced counselors and doctors about their frustrations, difficulties, and successes in overcoming the condition. Talking to a trained person who can provide helpful advice about life's difficulties can provide psychological relief from the stress caused by ADHD and can even help you adopt responsible behavior patterns and improve focus.
Don't be shy about calling a doctor. A 2008 study found that 13 percent of adults in the US are undergoing mental treatment
Tips
- If you think (or do know) that you have ADHD, one of the most helpful things you can do is educate yourself by reading a lot about the disorder and even consulting with your doctor. Understanding ADHD makes it easier for you to identify your symptoms.
- Don't feel guilty or ashamed about your ADHD symptoms. ADHD is a medical disorder with a biological cause. ADHD “is not” a sign of character weakness or disability. Regretting your ADHD will only make it harder for you to get the help you need.
