Attention Deficit Hyperactivity Disorder (ADHD) originates in early childhood and is most often discussed in the context of school-age children. In about half of the cases, however, ADHD persists until adulthood when hyperactivity weakens and inner turmoil and problems with attention escalate. Adults suffering from ADHD then struggle with attention at work, which can be very difficult.
The brain of a person with ADHD is constantly seeking new ideas and reacts very strongly to any distracting elements, including light, sounds, physical or psychological feelings. A lack of attention also often occurs when switching between different tasks, when going to work or home, after the weekend etc. ADHD sufferers often do not realise the seriousness of their attention problem but it does affect their work performance and relationships with people.
An inability to concentrate is very frustrating; however, it is not always due to a lack of willpower. In the case of people affected by ADHD, there is a problem with brain chemistry. Therefore, it is important to find your own ways and means to sustain attention. PsychCentral.com advises finding out how your attention actually works and when it does not. Try the following techniques.
1. Limit possible distractions
Changing the environment in which you work is much easier than changing yourself. Start by writing down, for example, the three strongest disturbing elements in the performance of your work. Then, focus on small incremental changes to make these distractions disappear. If, say, you frequently play with your phone, first put it on the other side of the room and gradually learn to turn it off.
2. Stress the important things
For example, if you need to send an important letter in the morning, do not put it on a desk full of other papers but on the floor by the door. When you want to remember something someone tells you, repeat it in your mind using your own words.
3. Set your alarm clock
Professionals helping people with ADHD recommend 15-minute intervals. Set your alarm clock for 15 minutes and during that time start working on your task. Likewise, you can use the alarm to check whether you are still working on what you should be working on.
4. Drink plenty of water
Attention is also linked to physical health. You should get enough sleep, drink plenty, eat healthily and exercise. Healthy habits demonstrably improve concentration.
5. Plan your tasks
If you know that you can concentrate only for 30 minutes, for example, plan breaks every half an hour. You will do much more with such breaks than without them.
6. Try music
When working on mentally demanding tasks, music or some other non-intrusive background noise can help. There are smartphone applications available that emit different kinds of white noise. For tasks which require additional energy, more rhythmic music can help. The important thing is to find what suits you.
7. Find yourself the right place
If easily distracted by the presence of other people and sounds around you, try a place with a constant level of sound, such as an airport. Paradoxically, a busy place may suit you, such as a restaurant where a lot of people are moving and many sounds can be heard. This may distract you much less than occasionally hearing only one sound or just one person sometimes walking past while you are working.
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