ADHD Tips For Focusing

Staying focused, finishing tasks, and being organized can sometimes feel like an uphill battle. You constantly look for ADHD tips for focusing, like setting reminders, starting routines, and forcing yourself to sit for a minute or two. But this doesn’t mean that your journey to managing ADHD is hopeless. 

You may need to explore further interventions and reach out to those who truly understand what you’re going through. In this article, we’ll delve into ADHD tools to focus and how you can get mental health services for professional support. 

Source: Cielo Treatment Center

What Makes Focusing Difficult With ADHD?

Has anyone ever told you to just “try harder”? It’s frustrating, isn’t it? Most people don’t understand that ADHD is an executive function disorder. Having ADHD means that your brain has difficulty planning, prioritizing, and following through with tasks. It manifests in multiple ways that can be difficult to comprehend. Perhaps you’ll jump between projects, forget important steps, or completely lose track of time while doing “nothing”.

Apart from the typical “lack of attention,” adult onset ADHD may also manifest as difficulty regulating your attention. You may notice that you hyperfocus on tasks you love and enjoy. It’s also very common to dive into niche interests and lose track of how far you’ve gone. This part of the cycle can be fun, but it’s exhausting when you circle back to zoning out on tasks that are boring and overwhelming. 

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ADHD Tips For Focusing That Actually Work

The good news? There are ADHD tips for focusing such as body doubling, timers, and structured routines that can assist your brain with executive functioning.

These will work just as well if you’re struggling with undiagnosed ADHD. 

Set Goals

Set small, realistic, and achievable goals before sitting down to work. For example, commit to opening a new document or writing the first paragraph of a report, rather than expecting yourself to finish the entire thing in one sitting.

These small, simple tasks feel more doable, and help you build momentum for further work. 

Use A Timer

Time can work differently when you have ADHD. You either hyperfocus for hours or you’re distracted by a new thought every five minutes. Setting a Pomodoro timer gives your brain structure: focus for 25 minutes, and rest for 5. Short work sprints send signals to your brain to stay engaged and feel less intimidated by your to-do lists. 

Repeat this a few times and increase your break time after a few cycles. Timers are amazing when coupled with smart goals. 

Try Body Doubling

Sometimes, having someone else in the same room–even if they’re not explicitly helping you–can shift your brain into focus mode. This is a technique called body doubling, and you can practice it with a friend or coworker at a cafe, or hop on an online call with some strangers on a screen. It’s best to do body doubling with someone committed to their work and isn’t easily distracted. 

If a Pomodoro timer doesn’t work, try body doubling with a friend willing to tap you for check-ins.

Keep A Visual Planner

Keep a planner, calendar, or to-do list where you can see all your events and tasks lined up. This is one of the ADHD tips for focusing that reduces the chances of your brain forgetting about them, helps you stay organized, and keeps you up to date.

It can be as simple as sticky notes on your wall, a whiteboard, or as grand as a colorful app on your phone.

Minimize Distractions

Constant notifications and random tabs on your desktop can distract you in just a few seconds. The solution? Use app blockers during work sessions, put your phone on silent, or physically move your phone to another room. 

You’ll also want to keep your working space clean and tidy to minimize physical distractions. 

Source: Cielo Treatment Center

Explore Cielo’s Mental Health Program In Oregon

If you’re dealing with co-occurring disorders such as anxiety and depression alongside ADHD, or you’re regularly losing motivation, simple ADHD tips for focusing may not be enough. But you don’t have to go through this alone.

Mental health treatment centers, such as Cielo Treatment Center, understand how complex ADHD can be. A comprehensive mental health program in Oregon will encompass the essentials you need.

Individual Therapy

Individual therapy focuses on your unique challenges. You’ll meet with a trained therapist to learn how to manage your impulsivity, organize your life, and cope with emotional overwhelm. 

Your therapist may also discuss your negative thought patterns, lack of self-confidence, and feelings of guilt that often accompany ADHD. 

Group Counseling

Group counseling is where you can meet others who are facing similar struggles. It’s a safe space to share your experiences, learn new strategies, and build accountability. 

Structured Support System

A structured support system provides you with routines that work for you and skill-building activities that can help you regain control of your life. These are designed to assist you in habit stacking, breaking bad habits, or simple things such as arranging your meal times.

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Conclusion

Living with ADHD can be overwhelming and frustrating. You want to engage in conversations, stay on top of deadlines, and nurture your relationships—but your brain often has other plans. Finding the ADHD focus strategies that work for you and pairing them with mental health services can be life-changing. 

With the right tools and support, you can manage your ADHD symptoms and build a life that’s within your control. Ready to start working with your ADHD? Contact us at Cielo Treatment Center today, and we’ll put you at the center of our care!