Woman looking up thinking playful bored after working long hours isolated
Procrastination, multitasking and lack of focus are common issues today for most workers. Dealing with them can be matter of learning new habits and self-awareness for some. For people with ADHD, it could be an absolute challenge to overcome.
Why it is so hard to focus (and harder with ADHD)
ADHD is a neurodevelopmental disorder characterized by hyperactivity, inattention, and impulsivity. The person finds really hard to focus. Despite really wanting to tackle a task, you find yourself unable to begin and maybe even experience a sense of paralysis. Our brain has two networks, DMN and TPN, which should work one at a time, while when you have ADHD, they both work at the same time: something like trying to daydream and focus at the same time. Researchers and specialists think that what drives focus for ADHD could be motivation and intrinsic rewards. But If your feel like your job’s rewards is just the salary, it makes it difficult to get motivated and hence, get focused. What can you do about it?
5 habits to practice daily
Recent studies show five habits that can help you stay focused. Here they are:
1) Monotask by manipulating your environment
Organize your desk so that you only have at hand what you need to work on. The lean 5S methodology can help you eliminate what is unneeded and focus on what you really need to get your job done. Use the full screen option when working on your computer, so you aren’t distracted by other applications. The Sunsama app for instance, designed specifically to deal with some of the most common ADHD issues, has a "focus mode" when choose a task to work on. Your screen only shows the title of the task you’re currently doing, while all the other tasks on your to-do list get blocked out. Remember also to put your smart watch, phone and laptop in the “Do not disturb” mode while working on important tasks.
2) Use timers
Timers can help you structure your tasks into short periods of focus time. You can use the Pomodoro method, to work in chunks of 25 minutes. You can also use the built-in timer in the Sunsama app that helps you track how much time a task took versus how much you had planned.
Sometimes you may get so motivated that you can stop! That can be OK too, but if you feel like breaks can be healthier at this point a timer can also help you stop after a reasonable time.
Timeboxing is another method where your calendar shows you the important tasks you need to get done and send you reminders. You can assign time blocks for breaks, gym or relaxation time as well.
3) Keep a distraction journal
Write down the thoughts, reminders, or tasks that distract your current activity. Keep it handy on your phone. I use a lot Google apps Keep and Tasks, and have a notepad next to my bed.
4) Break down your tasks into smaller chunks
I often recommend as part of a time management strategy, breaking bigger tasks that seem daunting into smaller tasks, that you can include in your calendar or to-do list as 1-hour block. Start small, but start!
It can also help you mix up two tasks. Choose two small things to do, like a project at work and reading, and alternate between the two.
5) Ask for what you need
Speak up if you need anything special. Be comfortable asking for what you want from your boss or your family. Give yourself permission to explore and understand your own needs or follow what your doctor recommends. Be kind to yourself.
While these tips are not a cure or medical advice, they may help you overcome daily distractions more easily. If you don’t have ADHD, you may realize other coworkers or direct reports do have to deal with it and empathize with them. Understand their different needs, ask how you can support them, and find together ways to enjoy the daily tasks by looking for a common purpose or a long-term goal that keeps them excited.
