10 Simple Tips to Improve Focus with ADHD: Achieve More with a Structured Routine and Healthy Habits
My Personal Strategies to Enhance Concentration, Reduce Distractions, and Boost Productivity
Staying focused is hard for people with ADHD. It affects what we get done and how we feel. Today, I'm sharing ten easy tips to help you focus better. These methods helped me manage my ADHD and reach my goals. They include creating a structured routine, making healthier choices, and lots more. I hope they can help you too.
1. Create a structured environment
Having a structured life helps to reduce the mental load of deciding what I need to do next. It reduces my anxiety and stress. I try to make and stick to routines. Writing down the steps in my routine gives me something to refer to when I'm feeling lost on what to do. Having it preplanned and repeating means I don't have to think about it.
2. Break tasks into smaller steps
This makes handling tasks far less daunting for me. Breaking down things into smaller chunks can be hard itself, but with AI tools, that can cut a lot of the work for you. You can either use a prompt, such as, "Break down [task] into smaller actionable steps." Or, you can use a tool, like my favorite, Goblin Tools
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3. Use timers and alarms
I use alarms and timers to help with my difficulty in remembering things and tracking time. My favorite way to set reminders is using Alexa, and my favorite timer is my physical visual timer.
4. Remove distractions
I struggle with distractions all the time when I'm trying to focus on my work. It isn't as much of a problem for me after I learned some ways to reduce them. I use different tools, like apps and browser extensions, to block distracting websites. My favorite tool is simple. I keep a notebook next to me. If I have any distracting thoughts, I write them down. Then, I return to my work, knowing I can revisit these thoughts later.
5. Make lists and rank tasks
I use lists to stay organized and focused. I start by listing all the tasks I need to complete, then I rank them by importance and deadlines. I use methods like Paired Comparison Analysis to help me figure this out.
6. Practice mindfulness and meditation
Mindfulness and meditation are hard for me, but I know they're helpful for people with ADHD. Mindfulness involves staying present and engaged with the current moment. My therapist advises me to focus on one thing for a few minutes to help make my concentration better. I try to take in all the details. I pay attention to how it looks, feels, and smells. It’s still hard for me, but slowly I’ve been able to increase my time spent focusing on one thing.
7. Stay active
Engaging in physical activity improves focus and cognitive function. I'm not as good at keeping up with this as I should, but I'm working on it. Usually after a good workout I'm alert and energetic. Walking and combining it with mindfulness is my favorite way of exercise.
8. Use visual aids
I use visual aids as another reminder because it helps me keep important information in sight. My computer is usually covered in sticky notes reminding me to send out emails or to make phone calls. I make sure to put my sticky notes in a spot where I can't ignore them, like on my keyboard.
9. Take regular breaks
It's easy for me to get lost in my head, letting the world erase around me. I can get a lot of things done in this state, but it takes a toll on my body. I'll sit in one position for a long time, making my body stiff and achy. I also neglect bathroom breaks, which means when I snap out of it I have to run to the bathroom.
I like to use a technique called pomodoro to remind myself to take breaks. You set a timer for 25 minutes and work for that time, then you take a 5-minute break. You repeat that four times, and then you take a longer 20-minute break, and then start the process all over. This helps me to return to my work with renewed energy and focus.
10. Healthy lifestyle choices
Healthy habits like good food, water, and sleep help my brain work well. If I neglect to take care of those things, I'm groggy and slow to react. I try to get at least eight hours of sleep a night, and get to bed and wake up at the same time. I also try to incorporate fruits and vegetables into every meal so I can get the nutrients I need.
By using these ten practical tips, I find I'm able to focus and manage my daily tasks more effectively. From having a routine to taking care of my body, each one helps me concentrate better. Try giving these tips a go and see if they help you. Feel free to adapt them to suit your personal needs. Or, if you do something I don't have in my list that helps you, I'd love to hear about it. Share your tips and experiences in the comments! Your insights can help others improve their focus and productivity.
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