ADHD brains are naturally low on dopamine and norepinephrine, which control brain arousal and attention levels. The key is working with (not against) your ADHD brain, and combining the specific factors that help your focus flourish. When you’re wondering, “Why can’t I focus?” follow these 12 tips.
Remember the Zeigarnik Effect
The principle that unfinished tasks are harder to get out of your brain than are tasks that haven’t been started
- This means that starting a project will make it harder for your brain to forget or dismiss it
- Set a timer for 10 minutes and do something (anything!) during that time
Go with your flow
You can’t predict when ADHD symptoms will kick in, but you can recognize when you’re in the zone and when your brain is in a fog.
Forget perfection
Let go of perfectionism and settle for “good enough”
- It’s a journey, not a destination, so don’t expect your perfectionist tendencies to disappear overnight – but you can expect to reduce your anxiety, build your self-esteem, and improve your productivity along the way.
Find clarity
The greater your clarity, the easier it is to stay focused and get things done.
Create a “parking lot”
An easily accessible place to dump unneeded thoughts until a more appropriate time
Set deadlines
End competing priorities and boost adrenaline, making it easier to dive into hyperfocus and crack down on a task
- Post deadlines and set frequent reminders to increase your likelihood of following through
- Not every task comes with a clear deadline, so you need to create your own
Identify your “overwhelm” triggers
Getting a handle on what causes your overwhelm won’t be enough to deter it every time, but you’ll be better equipped to anticipate its arrival and plan accordingly
Look for “positive distractions”
Diversions can actually help you get more done in the long run
- Physical activity boosts the brain and can help you operate more efficiently when you come back
- Set a timer for your distraction and stick to it
- Seek out the positive distractions that work for you
Acknowledge, and then dismiss, negative thoughts
Try to plan a time when you can give them the attention they deserve
- Tell yourself, “Yes, the argument last night upset me, and my feelings right now are valid” to help you manage strong emotions and circular thought patterns
Use a “daily focus list.”
Write down your major priorities at the beginning of each day. This helps block out annoying distractions and periodically refocus your attention.
- A daily focus list is a short, bulleted outline of three major and three secondary priorities that keeps you focused on what’s really important.
Buddy up.
Find an accountability partner to help you prioritize, chart progress, and celebrate successes
- This builds focus and creates change, and everyone thrives on being able to say, “Yep, I did it.”
- A partner can be an ADHD coach, a close friend, or your mom
Set aside planning time
Even one minute of planning can save you as much as 40 minutes of work
- Schedule regular, short planning sessions to sketch out priorities and deadlines for the upcoming days or weeks
- Having even a general sense of your goals and how to plan to achieve them helps retrieve your focus from La-La Land
