Although ADHD (attention deficit hyperactivity syndrome) is often the target of jokes and humorous jokes in films and television series, for those suffering from this disorder, trying to concentrate on an important task can be anything but fun. Fortunately, mild to moderate ADHD symptoms can be kept under control thanks to mental behaviors and strategies that help improve concentration and attention. However, when these don't work, all is not lost. There are several ways to get help from a professional to treat ADHD.
Steps
Method 1 of 3: Adopting Behaviors That Help Concentration
Step 1. Move continuously
Have you ever seen someone who can't stop tapping their foot, fiddling with their pencil or doing some other kind of repetitive movement while trying to focus on something? If the answer is yes, you have seen an excellent example of what it means to move continuously: short and repetitive physical movements that sometimes prove useful for increasing concentration, especially for activities that require constant attention for long periods of time. For example, a doctor during a clinical search found it easier to concentrate by chewing gum during surgery.
- However, remember that some movements can distract other people, especially in quiet and peaceful environments (such as standard rooms where tests are carried out). Try to practice discrete movements that do not produce noise and are not visually distracting. For example, drumming the toes inside the shoes is an excellent solution.
- Another great idea is to carry out daily tasks by moving. For example, if you are at home, don't work silently at your desk. Instead, try to work on a higher table, so that your feet can sway from side to side. You can try to carry out activities that do not require the use of hands (such as answering important phone calls or listening to audio recordings) by walking or moving back and forth.
Step 2. Keep the work area clean and clear
Having a dirty desk is not only against Feng shui. It can also be a major impediment to your ability to concentrate. Several studies have shown that a cluttered workspace decreases concentration. If there are several objects that catch your attention, your brain will have to strive to divide it among all of them, instead of focusing on the most important one (like the homework notebook in front of you). So, if you're battling distraction, a good solution is to get into the habit of cleaning up your work area before diving into an important task.
Step 3. Try listening to music while you work
Many people prefer to work by listening to music and among them there are also those with ADHD. However, some recent research has shown that listening to music can increase activity in an area of the brain called the "default brain network" which is partly responsible for controlling how likely you are to be distracted by external stimuli.
Keep in mind that there is an important condition for this method to work: you must like the music you listen to. Listening to music you don't like hasn't been shown to have any effect on maintaining concentration
Step 4. Try talking to someone about your work
Discussing the important things you need to do with other people can help you kick in and get the job done in a variety of ways. First of all, talking about your homework can help make you understand it better. Since, in order to explain to someone else what you have to do, you have to "digest" your task and break it down into its essential elements, this can be very useful to understand it better. Also, discussing the job ahead of you with others prompts you to do it - otherwise, you risk making a bad impression.
- In fact, one of the strategies for dealing with ADHD is to tell someone you will call or text them when you have finished an important task. That way, that person will trust you. If you slack off and he (or she) doesn't hear from you, he'll put pressure on you to get the job done.
- Some people with ADHD find it helpful to work or do homework in the presence of someone they care about, such as a family member or close friend. This way they will be able to ask for help to maintain concentration or to understand what they need to do when the level of attention decreases. However, if you find that you spend more time chatting and shooting bullshit than working when someone is around, this method is not for you.
Step 5. Make a to-do list
Sometimes, the mere fact of having the list of things you need to do in front of you is sufficient motivation to start doing them. Having an organized and sensible list of tasks makes it easier for you to tackle all of the day's commitments. Checking things off gradually gives you a sense of satisfaction that will push you to continue immediately, without getting distracted.
For people with attention deficit who have a hard time remembering their important responsibilities, a to-do list can be an important incentive simply because it helps keep them from forgetting. If this method works, consider bringing a notepad or notebook with you so that the list is always close at hand
Step 6. Make a clear and precise schedule for the day
If you force yourself to follow a detailed schedule, it will be difficult to overlook important activities because you will avoid putting yourself in situations where it is easy for you to get distracted. Having smartphones and laptops available, it is easy to plan appointments. Try putting alarms on your phone to wake you up, to remind you when to start work, study, and so on. But be consistent with the program, otherwise it won't do any good.
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If you're not sure where to start to create the right program for those with ADHD, try doing some research on the internet. You will find a lot of information, regarding both children and adults. Below you will find a generic example that you could be inspired by; this program is designed for a person studying full time, so feel free to modify it according to your needs.
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- 7:00: Wake up and take a shower.
- 8:00: Leaving home to go to work / school.
- 9:00 - 12:00: Focus only on the lessons. No distractions.
- 12:00 - 12:30: Lunch break and relaxation.
- 12:30 - 15:30: Focus on lessons / homework only. No distractions.
- 15:30: Homecoming.
- 16:00 - 18:00: Free time (unless you have something important to do).
- 18:00 - 18:30: Dinner.
- 18:30 - 21:30: Home / study homework. No distractions.
- 21:30 - 23:00: Free time (unless you have something important to do).
- 23:00: To go to bed.
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Step 7. Adopt healthy habits
Even if it doesn't seem to have much to do with the ability to concentrate, your lifestyle can influence you a lot (especially if you suffer from a psychological disorder such as ADHD). Not being able to keep attention on an activity can become a big problem if it gets out of control, so increase your chances of being successful by following these simple tips.
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Exercise.
Not only is it important for overall health, but it's also a great help when it comes to focusing. Several researches have shown that the right amount of exercise can increase the ability to maintain attention and brain activity, as do the medicines used to treat ADHD.
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Reduce your caffeine intake.
Although caffeine is a stimulant and can therefore enhance some cognitive functions (such as memory, concentration, etc.), it is not recommended in high dosages (it should not exceed 400 mg) for those suffering from ADHD. Over time, caffeine consumption can lead to addiction accompanied by nervousness, headaches and irritability, all of which make it even more difficult to focus on something. Additionally, caffeine can cause insomnia, and good sleep is very important for those with ADHD (see below). If you want to know how to use caffeine to treat ADHD, consult your doctor to find out which dose is right for your needs.
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Get enough sleep.
It is already difficult to concentrate with ADHD, without the need to add fatigue. Most adults need 7-9 hours of sleep to perform at their best; children often need more hours. Keep in mind that sleep disturbances are much more common in people with ADHD. If you find it difficult to sleep even following the healthy lifestyle suggested above, medicines or appropriate therapy can help you.
Method 2 of 3: Using Mental Techniques
Step 1. Be aware of your loss of attention
The first step in mentally controlling the symptoms of ADHD is to identify them as soon as they appear. When you realize that you are starting to lose focus, you can use one of the mental techniques described in this section to regain control. It is easier to get back on track if you immediately notice that you are distracting yourself, so pay attention to these signs that your attention is waning:
- You start thinking about what you will do when you have finished what you are doing.
- You focus more on your physical movements (fiddling, etc.) than on the important task you are doing.
- You worry about the things around you and you no longer care what you have to accomplish.
- You start daydreaming or you think about things that have nothing to do with the work you are doing.
Step 2. Break the work into smaller sections that are easier to manage
Carrying out a 15-page search at once can be a very challenging task. On the other hand, completing a single page can be almost like taking a walk. In general, long-term jobs are much easier to accomplish if they are approached with a piecemeal approach, completing each segment before moving on to the next. Plus, the satisfaction you get from finishing each "bit" will give you the motivation to stay focused on that job for hours.
This technique works best when you have a lot of time to complete a job. For example, for a 15-page search, it's easier to write one page a day for 15 days than 15 pages all in one night. However, you can still apply this strategy even if you are forced to face big problems all at once. Try to think of completing each section of your work as if it were the only goal, independent of the work as a whole. In this way, it is mentally easier to move forward than to face everything at once, even if you do not have the advantage of taking breaks between one "piece" and the next
Step 3. Work through the most complex problems in your own words
Some people with attention deficit hyperactivity disorder find that the hardest part of accomplishing an important task is figuring out exactly what needs to be done to get started. In this case, it is often helpful to rethink (or rewrite) the task you face in your own words. Although this may delay the start of work, it will allow you to recover time over the long distance, avoiding misunderstandings about what to do and the risk of having to start over.
As mentioned above, rephrasing the questions or instructions given by someone else in your own words can help you better understand what you need to do. The brain learns by doing. Reworking the task you face in your mind will force your brain to break down the problem and metabolize it, also increasing understanding
Step 4. Use a mantra to stay focused
Believe it or not, many people with ADHD find it helpful to repeat a focus formula or "mantra" when they feel their attention is waning.
The mantra can be a simple order to stay focused, such as “Finish your homework. Finish your homework. Finish your homework … ". There is no "right" way to use a mantra, the important thing is that it is positive and that it helps you affirm yourself, so feel free to experiment. For example, you might mentally tell yourself why you need to stay focused on your work: “Work hard to earn money for the bike. Work hard to earn money for the bike. Work hard to earn money for the bike…”
Step 5. Identify strategic pause points
What's more frustrating than getting distracted from an important task because you can't stop thinking about how to start another important task? In these cases, it is useful to identify points in the work you are doing where it is best to stop in time. In this way, it is easier to create a sort of mental "switch" between one task and another, without risking losing focus.
Method 3 of 3: Get Help
Step 1. Consult a doctor before starting any type of treatment
Attention deficit hyperactivity disorder is a medical condition, not a sign of mental weakness or a personal problem. For this reason, if your ADHD symptoms are serious enough that the DIY methods listed above don't work, your next step is to see a doctor. Only a professional can make an accurate diagnosis of ADHD and decide which therapy is best. The three types of ADHD are:
- ADHD, Type with Predominant Inattention. Those suffering from this type of disorder have difficulty maintaining attention, are easily distracted, seem to forget things, seem not to listen and have problems organizing themselves.
- ADHD, Type with Hyperactivity - Predominant Impulsivity. Children and adults affected by this type have difficulty sitting for long periods of time, difficulty waiting for their turn in group situations, continuous chatter / murmuring / noise, continuous movements, constant agitation and a tendency to speak on impulse.
- ADHD, Combined Type. The combined typology includes people who have the characteristics of both previous typologies.
Step 2. Consider stimulant treatment
The best known drug for the treatment of ADHD is one of the so-called stimulants. As the name suggests, these medicines stimulate the central nervous system, increasing the heart rate and brain activity of those who use them. Paradoxically, most people with ADHD who take these drugs say they get a calming effect, which helps concentration, rather than an exciting effect. Stimulants have been shown to improve ADHD symptoms in about 70% of cases. However, everyone reacts to medications differently, so be willing to try different medications until you find the one that's right for you.
- Common stimulants used in the treatment of ADHD are Ritalin, Focalin, Adderall and Concerta.
- The most frequent side effects of this type of drug are reduced appetite, difficulty sleeping and, sometimes, headache, stomach pain and increased blood pressure. However, most of these effects can be reduced or eliminated by changing dosages.
Step 3. Consider non-stimulant medications
In some cases, stimulants do not work for the treatment of ADHD. Seldom are their side effects so annoying that you can't tolerate them. Fortunately, other drugs are available in these cases. Typically, these medicines work by increasing the levels in the brain of a chemical called norepinephrine (or norepinephrine), which helps with concentration. As mentioned above, everyone reacts differently to medications, so you will need to be prepared to experiment with your doctor with various medications and different dosages until you find the right cure for you.
- Non-stimulant drugs commonly used in the treatment of ADHD are Strattera (amoxetine), Intuniv (guanfacine), clonidine. Intuniv and clonidine are approved only for children.
- The side effects of non-stimulant drugs vary from product to product. The most frequent ones are stomach pain, decreased appetite, fatigue, mood swings, headaches, slowing of growth in children and sexual problems.
Step 4. Consider alternative therapies
Clinical treatments for attention deficit hyperactivity disorder aren't limited to drugs. Many people with this condition find it satisfying and productive to talk to a therapist about their frustrations, difficulties and successes related to the disorder. Talking to someone whose job is to give useful advice on how to cope with life's difficulties can offer psychological relief from the stress caused by ADHD and help you adopt responsible behaviors that facilitate concentration.
Don't be ashamed and don't feel embarrassed about contacting a therapist. A 2008 study, for example, found that 13% of adult Americans underwent some kind of mental treatment
Advice
- If you think (or are sure) that you have ADHD, one of the most helpful things you can do is to find out about ADHD and see a doctor. Knowing about ADHD makes it easier to identify its symptoms when they appear.
- Do not feel guilty and do not feel ashamed for the symptoms of ADHD. It is a medical condition that has biological causes. It is not a sign of weakness or lack of character. Feeling uncomfortable about ADHD makes it harder to find the help you need.
