Seems to me the primary basic problem in ADD ADHD is that we can’t focus when we need to.
Just telling someone to “focus” isn’t all that helpful; in fact, if we could focus, we probably wouldn’t need to reading about how to stay on task. No, we need strategies to help us focus; just trying to focus ain’t gonna do it. If it’s any comfort, most of the links below don’t specifically say anything about ADD ADHD, so we’re not the only ones, the vanilla people can be struggling with the same problem too. The difference is it’s worse for us and it’s all the time, except for the times we’re hyperfocused – which can be very effective but can bring up it’s own set of problems.
There are many strategies;
my favorites: make a rule to finish this thing before you start anything else (easier if you’re using the strategy of small steps); if a distracting idea pops up, jot it down and keep on task; set a reasonable goal and have a reward waiting.
doug
Focused
here’s more tips and bonus links:
how to stay on task clik
how to stay on task clik
staying on task clik
how to stay on task at work clik
how to stay on task clik
JJ on ADD ADHD mistakes, or just plain symptoms clik
on managing money clik
very slanted negative anti medication for ADD ADHD clik
Do you have a special focusing stay on task trick?
Doug, thanks for that reminder on how to focus. I have ADD and struggle to stay on task, perform a job logically from start to finish etc. I work for a law firm and just before reading your message I wanted to record some completed work in my timesheet – which is crucial to the business obviously. While in the timesheet, an urgent email came in, which I responded to immediately. I then forgot where I was and went into my emails where I saw your message on staying focused. I promptly returned to the timesheet to finish this short but critical task. I guess the lesson for me is to finish one task at a time and to prioritize, as mentioned in your book.
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peter-
yes, one thing at a time is a great strategy, and when i am thinking “i’ve got a lot to do”, i try to remember to say “no, i only have ONE thing to do, this thing.”
thank you for commenting!
doug
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I am my own worst enemy! I distract myself all the time. I do try to follow your rule, though. Today I had just finished writing tomorrow’s blog post but before putting it on, I decided I wanted to switch the laundry. I talked myself out of it: “Just do the post and when it’s all done you can do the laundry.” It doesn’t always work but it did this time.
When I’m trying to concentrate, sometimes I talk out loud. That can really help to keep the other stuff out of my head. Unfortunately I talk out loud to myself all the time – not always in appropriate places. I get caught ALL the time. It’s a little bit embarrassing.
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homey-
i talk to myself all the time too, especially like ” now I’m doing this, and then I’ll do that.” It really helps. havent found it particularly embarrassing, don’t think it’s my worst habit.
if its worth it and you really make it a rule, i think you will be able to increase the per cent times you can stick to the task.
as always, thank you for the comments- love them!
doug
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I agree especially with “have a reward waiting.” I work with students with ADHD, but I often use this strategy for myself – to get things done in my own life. I find that when I mention using a “reward,” my students often tell me they have grown out of rewards – thinking of them as award certificates, etc. When I explain how I use personal rewards, this is often a new concept to them.
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dora –
glad to hear how you are creative in dealing with the students, i am a big fan of teachers, my daughter is one.
I think we all need positive reinforcement when we finish a task, instead of just rushing on to the next one.
thank you for commenting
doug
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The hardest part for me is getting started. I am finding it helpful to make my red card with 5 to-do’s before I go to bed. This way, when I wake up the next morning, I have immediate direction. I started my orange cards, too, and it’s working out for me. Doug, just like you have a card for books you want to read, I have a card for plants I want to buy and recipes I want to make. I also put a little notebook in my vanity drawer in the bathroom. This way, if an idea pops into my head, I can jot it down immediately, If I didn’t do this, I would have forgotten it by the time I left the bathroom. LOL.
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momma-
that’s a good idea to plan the night before, and i like the bathroom notebook too. thank you for commenting.
doug
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