You sit down to work on your homework, when you suddenly remember chores you were supposed to do. You go over to the sink and start washing dishes, and then remember you have an online test due in 2 hours. Before you know it, you’re cleaning out your closet.
For teens and young adults with ADHD, staying focused isn’t just difficult. Some days, it can feel nearly impossible to focus. Thankfully, there are practical tools that can help you stay on track to get things done.
Understanding Your ADHD Brain
Before you can master effective tools, you need to understand why focusing is such a challenge. Neurodivergent brains, like those with ADHD, work differently. They crave stimulation and novelty at the same time. Routine tasks can be so painfully boring that your brain struggles to stay on task. They need more engagement to thrive.
Strategies that neurotypical people use, like focusing harder on a task, won’t give you the same outcomes. Your brain requires different approaches that are tailored to its unique wiring.
Practical Focus Tools That Actually Help
External Structure
Creating an external structure can be an effective supplemental tool when your internal system is struggling.
- The Pomodoro Technique: The goal is to create manageable chunks of time that are less overwhelming to process, making it easier to complete your tasks. Try working for 25 minutes, then giving yourself a 5-minute break.
- Timer Apps: Physically seeing the time pass can help your brain register the urgency of a task and see how much time you have left.
- Body Doubling: When possible, give yourself an accountability partner. The presence of another person will help keep you anchored to your task.
Make Tasks More Engaging
Since your brain needs a bit more stimulation, try making tasks more engaging:
- Play background music or use white noise while you’re working on a task.
- Use colored pens, sticky notes, or organizational tools.
- Turn your task into a game.
- Change the location where you’re working on your task.
Reduce Decision Fatigue
When you live with ADHD, every decision can feel like a mental battle. Simplify your energy drain where you can:
- Prepare for your day the night before.
- Create templates for recurring tasks.
- Use organizational strategies for your personal and workspace so you don’t have to search for things.
Use Technology Where You Can
If you have ADHD and aren’t taking advantage of technology advances, you’re missing out on opportunities to simplify tasks. There are many apps designed to give you the bridge you need.
You can look for task management apps that give reminders to help keep you on track. Habit trackers can help you identify patterns and gamify progress towards your goals. Website blockers can be used to limit your time spent on social media, especially during work or busy times.
Mental and Movement Breaks
When you’ve got a deadline or important task to complete, one of the best ways to stay focused may surprise you. Your brain may be craving a break and stimulation to reset. Intentional breaks can come in the form of walking, a stretch break, or focusing on a different task. Even just a few minutes can do wonders.
When Tools Aren’t Enough
Sometimes, the practical tools aren’t as effective as you’d like them to be. Despite your best efforts, staying on task can feel overwhelming. If you’re unable to consistently implement these strategies into your daily life, or you’re not seeing the results you would like, professional support is an avenue worth exploring.
Getting the Needed Support
ADHD therapy can connect you with a professional who understands the struggle of ADHD with relationships, work, and personal commitments. Together, we can develop personalized strategies that fit your specific journey.
Are you tired of feeling scattered all the time? Reach out to us today to get back on track.