Ten Considerations for Improving Focus

You know a commonly held belief is, folks with ADD or ADHD can’t focus, but that is clearly inaccurate.  Children and adults with ADD/ADHD are able to focus, and in fact, can focus intensely at times. This is most likely to occur when the task or subject matter is interesting and compelling. It is more accurate to say individuals with ADD may have difficulty focusing on what they need to when they need to, especially if the task is boring, tedious, complicated or time sensitive. Fortunately, there are some strategies that may increase the potential for focusing efficiently and thus reducing last minute scrambling.

For instance:  

 1.    Define your optimum focus/work limit.

Each of us has a varied and limited time for effective focus. For some it may be as long as an hour or more, for others it may only be five or ten minutes. It is important to know what your critical stretch is and to plan your work accordingly. Whatever your maximum focus time, it is important to maximize your effort during that time. It’s not how long you work hard; it is how hard you work in your prime time.

2.    Minimize the noise and distraction if you are prone to falling under the spell of sounds and activity around you.  That will require turning off your computer (if the task does not require a computer), cell phone, television while you are working. Close your office door during peak focus time. Block out focus time on your schedule. Don’t answer phone calls or meet with co-workers during this time (true emergencies are the exception).   If you don’t have an office find a quiet, comfortable room, or perhaps the library to work in.

3.    Take short breaks (10-15 min) from your focused work time with something fun, relaxing or interesting. Take a short walk outside, get a snack, meditate, read an interesting article, exercise, etc.

Some people suggest playing a short game or talking with a friend/co-worker.  This can help as long as you have the ability to stop and resume your attention to your endeavor when your break is over. If you get engrossed in the game or discussion and you have a difficult time returning to the task at hand, this will only add to your angst and frustration. 

4.    Maintain accountability. Set a completion time or date and share this information with someone you trust to remember and remind you. Check in with them to let them know how you are doing.

5.    If your focused task is tedious, boring or complicated, break your effort into smaller parts, especially if it is something you don’t enjoy doing. Some people like to attend to the least interesting parts first to get over the hump, while others prefer to leave that for last. I suggest going with the one that is most likely to get you to the finish line. If what you are doing isn’t working try the reverse.

 6.     Get clarity!  Remember, it isn’t that you can’t or don’t focus. It’s more probable that you will focus on what is most interesting and stimulating to you, until the fire alarm goes off and you have to jump into action. Ask for help when you have multiple tasks coming your way. Ask a colleague or someone in charge what your critical task is and when it’s due.

 7.    Try using background music or nature sounds when you are working on a task or project. Many people find this helpful for centering thoughts and focus. If you are someone that is distracted by any noise at all this would be a very bad plan and you are likely to send me an unfriendly note.    

8.     Break up the monotony by alternating difficult tasks with more enjoyable or interesting ones to work on.

9.    Reward yourself at the end of a successful project. Folks with ADD/ADHD often have a need for immediate gratification. Plan out a way you can get rewarded for a period of productive focus and effort.   If you must delay the reward, make it something really worth waiting for, like a pony or chocolate coated in gold.

10.  It’s possible your efforts to enhance your focus and outcomes will offer inconsistent or limited success. You may be someone who could benefit from a medication that targets ADHD. There are many adults who have struggled to enhance their focus strictly through behavioral strategies. Many often report an increased ability to focus better for longer periods of time with the addition of a medication regimen that fits their system. Medications do not work exactly the same for each of us and can require periods of adjustment until the best regimen is identified. I would encourage a discussion with your primary doctor or a psychiatrist to discuss the potential benefit of medications if your strategies and efforts continue to fall short of your desired goals.