Adhd concentration techniques

Tips for Adults with ADHD

1. Narrow your line of sight

While at your desk, keep only what you’re working on in front of you. Get everything else out of your line of sight.

– Sandy Maynard, ADDitude’s coach on call

2. Give yourself a message

If you need to buckle down and work on a research paper for a few hours, write a note and post it within view:

“This is not the time to clean my room. I can do that tomorrow.” “This is only the first draft. It does not need perfect sentence structure and wording.”

– Patricia Quinn, M.D., Nancy Ratey, Ed.M., and Theresa Maitland, Ph.D., coauthors of Coaching College Students with ADHD (#CommissionsEarned)

3. Withhold criticism

Don’t critique the job you’re doing until you’ve completed it. That way, you can avoid getting waylaid by perfectionism or frustration at how much you have left to do.

– Christine Adamec, author of Moms with ADD (#CommissionsEarned)

[Click to Read: Fidgeting — It’s Not Just for Kids!]

4.

Make a list

If a swarm of concerns is keeping you from attending to the task at hand, take five minutes to write down what you have to do. Once these tasks are on paper and you no longer have to worry about remembering everything, you’ll find it easier to focus.

– Thomas Whiteman, Ph.D., and Michele Novotni, Ph.D., coauthors of Adult ADD (#CommissionsEarned)

5. Ask for a friendly reminder

Confide in a friend who sits near you in class or in business meetings. Ask him or her to tap you lightly on the shoulder if you appear to be zoning out.

– Khris, teen contributor to A Bird’s-Eye View of Life with ADD and ADHD (#CommissionsEarned)

6. Get regular exercise

It’s the best way to promote long-term focus. Exercise sends more oxygen to the brain, and stimulates the release of nutrients, hormones, neurotransmitters, and other agents that optimize brain function.

– Edward Hallowell, M.D., and John Ratey, M.D., coauthors of Delivered from Distraction (#CommissionsEarned)

[Read: All-Natural Ways to Boost Your Focus]

7.

Know your limits

When you simply can’t listen any more and find yourself drifting, be frank. Tell the person you’re talking to, “I’m sorry. Can we stop for a minute? My meds are gone and I can’t pay attention.”

– Alex Zeigler, coauthor of A Bird’s-Eye View of Life with ADD and ADHD (#CommissionsEarned)

8. Set a goal

If you have a goal that’s aligned with who you are and what you’re excited about, you’ll move mountains to stay on task and get the job done.

– Michael Sandler, Success at School columnist for ADDitude

[Read This Next: 9 Ways to Trick Your Brain Into Focus]

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication

Facebook
Twitter
Instagram
Pinterest

Previous Article Next Article

11 Focus Boosts When Your Brain Won’t Cooperate

If you’re going to procrastinate, you might as well read this.

It’s usually during my third cup of coffee, mindlessly sipping while scrolling through Instagram, that I sit back and realize, “This isn’t working.”

“This” being, well, focusing on the work I’m actually supposed to be doing. Which is a daily struggle when you live with ADHD, sure, but a struggle for anyone trying to work from home during a global freakin’ pandemic.

If you’re wondering what you can do to boost your focus — without having to download a complicated email app or rearrange your furniture — these quick tips might just be the lift you need to get back on track.

And since you’re probably procrastinating already, you may as well learn something while you’re at it.

1. Close the door

This is not a metaphor. I mean this literally.

As much as I love working in my living room — it’s spacious! It’s bright! It’s airy! — part of sharpening your focus means minimizing distractions. A closed door certainly helps with that, and it also signals to our brains that we mean business.

2. Find your frog and take one tiny bite

This one I do not mean literally.

Your “frog” is another name for your most-dreaded task. Usually that’s the task that’s fueling procrastination, because we’re anxiously avoiding that task — either because we’re overwhelmed, bored of it, or we don’t know what to do next.

Taking a bite means looking for the easiest, smallest next step that you can take. Usually motivation kicks in after we’ve started a task, not before, so this can help get us back on track.

So rather than tacking “finish business presentation” onto our to-do list, which feels enormous and unmanageable, try “finish intro slide” instead. Then throw on some upbeat lo-fi jams, put on some noise-canceling headphones, and get to work!

3. Use a fun pomodoro timer

The Pomodoro method is an important concentration hack that involves small work blocks and breaks in-between.

It’s a great tool to have in your toolbox, but you know what makes it even better? Apps. More specifically, apps that give you a reward whenever you successfully focus for a period of time.

Search “focus timer” or “pomodoro” in any app store and see what’s out there! I’m currently using an app that allows me to be a ramen chef, with every completed focus block resulting in a bowl of ramen.

It’s weirdly motivating to be pursuing a digital ramen chef career just to do my real-life job, but whatever works… right?

4. Mix up your tasks

I’ve heard this strategy described as having “two pots on the stove.” When you get bored of one task, “productively procrastinate” by switching to another.

You may find that a ping-pong game between two or three tasks works better than trying to force yourself through one.

5. Anticipate future obstacles

If you’re already procrastinating, you might as well do something helpful for Future You.

Try writing down every possible obstacle you’ll encounter when trying to get a task done, and then brainstorm what you’ll do to avoid falling into that trap.

For example, if a social media notification is sure to derail me, I might put my phone in airplane mode. If I’m going to need a snack in a little while, I might go grab it and keep it on the desk before I get started.

6. Schedule some 10-minute movement sessions

Breaking up tasks with dancing, jumping, or just walking from one end of your apartment to the other can all be helpful aids for boosting focus and energy.

Not that you were wondering, but “I Love Me” by Demi Lovato has been my midday mood lift this week — I’d highly recommend it, especially if you’re beating yourself up for reading this article instead of working.

7. Give belly breathing a shot

Anxiety and stress can really build up when we’re trying to concentrate, to the point where it becomes a seemingly impenetrable wall of awful. There are all sorts of breathing exercises worth trying to help chip away at that wall, though.

8. Look for the jet stream

Sometimes what we need most is momentum, which lets us build up our confidence and assures us that we’re capable of getting sh!t done.

So look for the flow: Is there a task that you already know how to start, are excited to tackle, or utilizes a skill that’s in your wheelhouse?

It doesn’t have to be the most urgent or important task, either. Just getting something off the back burner and getting into the flow of things can help when it’s time to shift your attention to the more pressing stuff.

9. Write down why this task is meaningful to you

We’re not going to list out why a task is important, since uh, that’s potentially upsetting. It’s obviously important if it’s stressing you out.

I’m talking about examining why a task is meaningful to you.

Some questions worth asking:

What does the completion of this task give to me? This could be as simple as a sense of relief or accomplishment, or as significant as advancing you in your career or developing a new skill.
What does the completion of this task give to others? Maybe it’s a project that makes the world a better place. Maybe it just makes things a little easier on your teammates. Or maybe it’s a reason for your boss to give you praise at the next meeting.

It’s true that sometimes a task is just lousy and we can’t find much of a reason for it. That’s okay! But if we can, it’s always good to keep our “why” at the front of our minds.

10. Try to beat the clock

“How fast can I complete this task” is way more fun to me than the usual “get this done you incompetent knucklehead” strong arming I try to do with myself.

Bonus points if I have a countdown timer and I’m playing “Eye of the Tiger” to amuse myself. It’s okay if it’s silly — the point is to complete the task by any means necessary.

11. Be kind to yourself

People tend to hate this advice when I give it. And that’s fine, I get it. It’s annoying to be told that being nice to yourself is magically going to fix a problem.

But you know what’s definitely not going to help you? Being a jerk to yourself.

You’re probably familiar with the whole “what’s wrong with me!?” inner monologue, followed by variations on “why can’t I just start” and “why do I keep doing this to myself,” all of which put the blame squarely on you.

Here’s the truth, though: Focusing on a task is hard. Working until completion is hard.

If you have ADHD, you definitely already know this. But even if you don’t, it’s still true. Our brains are funny little meat machines that don’t always work optimally.

Self-blame is not going to help, I promise. Concentration is like the weather — sometimes things line up and it’s clear blue skies. Other times? Not so much.

Instead of yelling at the sky, try radically accepting where you are. In this case, a little kindness can go a long way in making sure you don’t give up too soon.

Remember: If you’re struggling to concentrate, it’s not because you’re lazy or incompetent or hopeless.

More than likely, you’re stressed out, overwhelmed, or frustrated (or all of the above!). All very human experiences that can interfere with our ability to finish what needs to get done.

So give yourself a break, okay?

Maybe even literally. Go lay down for a little bit. Have a snack. (Being hungry or tired doesn’t help in the concentration department, either!)

Most of all, be patient with yourself. You’re doing the best you can! Which isn’t always going to look like your personal best from last month, last week, or even yesterday.

What’s important is that regardless of how productive you are or aren’t, you don’t allow that to become a measure of your worth. You have inherent value whether you get 15 things done today or nothing at all.

And if focus continues to be a challenge, don’t hesitate to reach out to a professional for support, okay?

You’ve got this.

How to train concentration of attention - Tanakan

Home Important to know How to train concentration

Many people have problems with concentration. This can be either an innate feature or the result of stress, hard work, a sharp change in lifestyle and nutrition. In addition, due to cognitive changes with age, it becomes more and more difficult to maintain attention, regardless of external factors.

Here are some tips and tricks to keep and train the ability to concentrate.

Practice but don't rush

If you're having trouble concentrating, build up your time on tasks gradually. Here, as in sports: at first or after a long break, increased loads will only harm. You need to start small.

Try the Pomodoro Method

This technique was introduced in the late 1980s by the world-famous time management expert Francesco Cirillo ² . The classic "pomodoro" involves working on a task for 25 minutes, then a 5-minute rest. After four 25-minute circles, increase the break to 20-30 minutes.

Write lists of "distractions"

Do you often get distracted by extraneous thoughts/ideas while working? “Has someone commented on my new social media post yet?” "Need to check traffic jams, home soon!"

Do you know how long it takes on average for us to return to the main task after googling and social media checks? Twenty five minutes! ³ Every time you want to get distracted by something, write it down on a piece of paper - you will return during a break or after completing a task.

Train your willpower

Concentration and willpower are closely related. Through willpower, we can consciously ignore distractions while remaining focused on the task at hand. How developed is this power in you? Can you keep promises to yourself? Give up bad habits? Change lifestyle? Regularly engage in sports or self-development? All this is the competence of our willpower. Work on it.

Meditate (at least 10-20 minutes a day)

Meditation not only calms and helps to relax. Regular meditation practices have a positive effect on the ability to concentrate. In one study ⁴, more than 60 volunteers participated and after 3 months all showed measurable improvements in concentration and other cognitive functions.

Go in for sports

Physical activity has a positive effect on the cognitive functions of our brain, including concentration. American scientists in one of the experiments ⁵ observed the students. It turned out that the intervals of keeping attention on the same tasks are much longer for those who go in for sports.

Exercise helps the brain to ignore distractions. True, a scientific explanation for this effect has not yet been found. Probably, sports discipline has a positive effect on willpower. And willpower, as we know, affects our ability to focus.

Learn the verses

Try to study and memorize new information regularly. The easiest and most enjoyable way is to learn poetry. This practice trains not only memory, but also the ability to concentrate. Choose a favorite poet or topic of interest: start with one poem a week, then more often. You can also start small and gradually increase in volume.

How does it work? After a month of such practice, check its effect. Learn a small poem - like the one you started with - and compare how much easier it is for you now. Concentration of attention directly affects the speed and ability to memorize.

Read

Read books daily and thoughtfully. We live in a world of fast information and short social media posts. According to research ⁶ by Slate and analysts Chartbeart, only 5% of the audience read online articles to the end, 38% only last for the first couple of paragraphs. We have forgotten how to keep our attention on the text. Train this ability by reading interesting books. Find sites with longreads (English longread - “long reading”: large online articles that reveal the topic as much as possible) and detailed stories about what you are interested in - read to the end.

Back to articles

Link copied to clipboard

4 Simple Attention Exercises

February 4, 2021Inspiration

Psychologist Amishi Jah talks about how to strengthen attention through mindfulness training.

You can listen to this article. If it's convenient for you, turn on the podcast.

Attention is like a flashlight, the beam of which can be directed at anything. And since we are distracted for about 50% of our wakefulness, it turns out that this beam rushes from side to side. To learn how to control your attention, University of Miami psychologist Amish Jah suggests training mindfulness.

According to her research, in people who do not engage in such exercises, attention is scattered during times of great stress. For those who regularly train the brain, it, on the contrary, improves. Mindfulness also has other advantages: reducing anxiety and the risk of re-depression, improving short-term memory.

Mindfulness is the concentration of attention on the present moment without emotional reaction.

“It doesn't require a particular view of the world or religious beliefs,” Jha says. Such exercises simply train the brain. They fall into two categories: close attention and free observation. All these exercises develop the ability of the brain to concentrate on one object.

1. Breathing

Begin with mindful breathing. Sit in a comfortable position with your back straight. Focus your attention on the sensations of your breath. Feel how cool air enters the nostrils or how the stomach rises and falls.

When distracted by something, gently bring your attention back to your breath. Do not be surprised or upset if you have to repeat this many times. Imagine that your attention is a puppy that you are teaching to walk on a leash. Every time he runs away, gently pull him back.

2. Walking

Focus on the sensations of walking: feel the touch of your feet on the ground, the wind on your skin, the sounds around you. It doesn't matter where you walk: outdoors or indoors.

3. Scanning the body

If attention is a flashlight, then while scanning the body, you need to sequentially illuminate the entire body with it. Start with your toes, notice the sensations in them. You may feel tingling, warm, or cold. Then slowly move up.

When you have learned to concentrate and hold your attention on one object, you can move on to free observation.

4. Free observation

It helps to notice what is happening around you, but not to cling to it. There is no need to focus on specific objects here. Instead, be open to whatever sensations arise. “Don’t analyze or think,” Jha explains. “Just notice them and let them disperse.”

To do this, sit in a comfortable position and try to notice all sensations, thoughts and emotions, but do not hold them. You can tag them according to different categories. For example, plans, anxiety, condemnation, memories. Do this out loud or to yourself, whichever is more comfortable for you. Once you notice the feeling or thought, let it go.

This is the same as watching the clouds. Only now you watch how your thoughts flow.

Sometimes you will get stuck on one thought, and this is natural. If you can't let go, do a mindfulness exercise to regain your sense of support.

Learn more