ADHD: Tips & Tricks for Focus

🚨 Help! I have a lot to do but I can’t focus.

OK — let’s get into it.

1. Put your phone away ☎️

2. Use the Pomodoro Technique ⏲️

3. Lock down your browser and apps 💻

4. Utilize text-to-speech software 🗣️

5. Listen to white noise or binaural tones while working

6. Communicate your needs and boundaries ✅⛔

7. Get professional help (#endthestigma)👩🏿‍⚕️

8. Sleep. I repeat: you. need. sleep. 💤

9. Miscellaneous recommendations 🧺

  • Keep a master To Do list on your computer or someplace handy for all the random (and usually non-urgent) things that come to mind when you’re working
  • Turn your phone on grayscale (how-to here for iPhone and Android) to limit its ability to stimulate your brain with pretty colors and notification reminders
  • Meditate before starting your work (try free apps like Insight Timer)
  • Create a mantra for yourself — mine is: “I am safe, I am smart, and I’ve got this!”
  • Listen to your body. If you need to eat, stand, use the bathroom, etc. — do it!
  • Say no when you need to whether that is to social invitations, requests to take on additional work, or offers that entice you but ultimately make things harder for you

10. Lastly, don’t suffer alone 💛

Thanks for reading!

Elliot is a PhD student at the University of Arizona School of Sociology studying algorithms, law and society, race and gender. https://elliotdoes.work/

Love podcasts or audiobooks? Learn on the go with our new app.

Recommended from Medium

Eat that frog with Pomodoro

The Problem with Telling People Your Goals

Delegate and Elevate

The 2 Things That Are More Important Than Productivity

5 Productivity Hacks For My iPhone

Falling in Love with the Process

My Medium Stats Bars Look Like a Roller Coaster Ride

Downtime: An Opportunity to Level Up

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Elliot

Elliot

Elliot is a PhD student at the University of Arizona School of Sociology studying algorithms, law and society, race and gender. https://elliotdoes.work/

More from Medium

Finding your Focus time

Are your listening skills outstanding?

TAKING CRITICISM LIKE A LEADER

What kind of procrastinator are you?