Keep in mind, however, that some types of fidgeting can be distracting to other people, especially in quiet situations (like standardized testing rooms. ) Try to use subtle fidgeting behaviors that don’t produce any noise and aren’t visually distracting. Tapping your toes inside your shoe is just one great choice. Another good idea is to take every opportunity you get to work while moving. For instance, if you’re at home, don’t do your work sitting silently at a desk. Instead, try working at a high counter-top, while standing and swaying from side to side. For hands-free tasks (like taking important telephone calls and listening to audio recordings), you can even try walking or pacing.
Note that there’s one important caveat to this trick - the music you listen to has to be something you enjoy. Listening to music that you dislike has not been demonstrated to improve focus.
In fact, one strategy for dealing with ADHD involves telling someone else that you will call or text once you finish an important task. This way, your partner can hold you accountable. If you slack off and your partner doesn’t hear from you, the person will know to pressure you to get to work. [4] X Research source Some people with ADHD also find that it’s helpful to do work in the presence of someone they care about, like a family member or a close friend. This allows them to ask the other person for help focusing or understanding the task they’ve been given whenever their attention starts to wander. However, if you find that you start to spend more time chatting and goofing off than working when you have other people around you, this strategy may not be for you.
For people with ADHD who have a hard time remembering their important responsibilities, a to-do list can also be a big productivity boost simply because it makes it much harder to forget to do things. If having a to-do list works for you, consider keeping a notebook or legal pad with you wherever you go so you’ll always have easy access to your list.
If you’re not sure where to start when it comes to making an ADHD-appropriate schedule, try using a search-engine query for “ADHD schedule”. You should get dozens of results for children and adults. Below you can find a very general-purpose schedule you may want to consider using. The sample schedule assumes you are a full-time student, so feel free to adjust it as you see fit. 7:00 AM: Wake up and take a shower. 8:00 AM: Leave for work/school. 9:00 AM - 12:00 PM: Focus solely on classes/schoolwork. No distractions. 12:00 PM - 12:30 PM: Lunch break. Relax as much as you want. 12:30 PM - 3:30 PM: Focus solely on classes/schoolwork. No distractions. 3:30 PM: Leave for home. 4:00 PM - 6:00 PM: Free time (unless a major project requires your attention. ) 6:00 PM - 6:30 PM: Dinner. 6:30 PM - 9:30 PM: Homework/study time. No distractions. 9:30 PM - 11:00 PM: Free time (unless a major project requires your attention. ) 11:00 PM: Go to bed.
Get plenty of exercise. Exercise isn’t just important for your overall health, it’s also a huge help when it comes to focusing. Research has shown that healthy levels of exercise can increase focus and brain function on a level similar to that of actual ADHD medications. [8] X Expert Source Cameron Gibson, R. C. C. Registered Clinical Counsellor & Program Director Expert Interview. 10 February 2021. Limit caffeine intake. While caffeine is a stimulant and thus can improve some types of cognitive functions (like memory, concentration, etc. ), it’s not generally recommended in high doses (i. e. doses exceeding 400 mg) for ADHD patients. Over time, caffeine use can lead to a dependent state that’s accompanied by nervousness, headaches, and irritability, all of which make focusing more difficult. In addition, caffeine can make it difficult to sleep, which is very important for ADHD patients (see below). If you are interested in using caffeine to treat ADHD, speak with your physician about the appropriate dose for your needs. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Get enough sleep. It’s hard enough to focus when you have ADHD - don’t give yourself the added hurdle of being exhausted too. Most adults need 7-9 hours of sleep to function at peak performance; children often need more. Note that difficulty sleeping is more common in people with ADHD than in the general population. If it’s difficult to get to sleep even when following the lifestyle suggestions above, medication or therapy may be helpful.
You begin thinking about what you’ll do later in the day when the task you’re working on is done. You start focusing more on your physical behavior (fidgeting, etc. ) than on your important task. You find yourself preoccupied with other things around you and are no longer looking at the task in front of you. You start to daydream or have thoughts completely unrelated into your important task.
This strategy works best when you have a long time to complete a task. For instance, for a 15-page paper, it’s easier to write one page per day for 15 days than it is to write 15 pages in one night. However, you can still apply this strategy even when you’re forced to tackle large problems all at once. Try to think of completing each piece of your task as its own goal separate from the entire task itself. This way, it’s mentally easier to keep moving than if you tackle the entire task at once, even though you don’t have the benefit of taking breaks between each “chunk. "
As noted above, re-thinking someone else’s question or instruction in your own words can also help you understand the task you need to accomplish more completely. The brain learns by doing. Re-forming the question or instruction in your head essentially forces your brain to break it down and process it, improving your comprehension.
This mantra can be as simple as a firm command to stay focused, like “Finish your test. Finish your test. Finish your test. . . " However, there’s no “right” way to use a mantra as long as it’s positive and self-affirming, so feel free to experiment here. You might, for instance, try mentally repeating to yourself your motivation for staying on-task: e. g. , “Work hard to earn a 4. 0. Work hard to earn a 4. 0. Work hard to earn a 4. 0. . . "
ADHD, Primarily Inattentive Type. This type of ADHD is characterized by: difficulty sustaining attention; being easily distracted; appears forgetful; appears not to be listening; and demonstrates problems with organization. ADHD, Primarily Hyperactive/Impulsive Type. In this type, children and adults exhibit: trouble sitting still; trouble awaiting turns in groups; talking/humming/making noises; moving around and climbing excessively; fidgeting; and blurting out answers. ADHD, Combined Type. Combined type includes those individuals who meet the criteria for both Inattentive and Hyperactive/Impulsive types.
Common stimulants used to treat ADHD include Ritalin, Focalin, Adderall, and Concerta. The most common side effects of these stimulants include reduced appetite, difficulty sleeping, and sometimes headaches, stomachaches, and increased blood pressure. However, most side effects can be reduced or eliminated by changing the dosage. [16] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Common non-stimulants used to treat ADHD include Strattera, Intuniv, and Kapvay. Intuniv and Kapvay are approved only for children. [18] X Research source Side effects for non-stimulants vary from drug to drug. Common side effects include stomachache, decreased appetite, fatigue, mood swings, headache, and irritability. In rare cases, serious problems like liver disease, depression, stunted growth in children, and sexual problems are possible. [19] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Don’t be ashamed or embarrassed to contact a therapist. A 2008 study found that 13 percent of American adults had received some sort of mental health treatment. [22] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source
