The phone is ringing. A coworker is frantically typing. Facebook is trying to get your attention. The list of possible distractions that can prevent you from completing a time-consuming or daunting task is endless. To avoid the temptation to wander, use these tactics.

“Observe” the Task Completion

Imagine yourself completing the mission. When attempting to break down a task into smaller measures, several people with ADHD become easily distracted. Visualization exercises help to solidify those moves. “What would be the midpoint?” you might wonder after seeing the finished product. “Can you tell me what the first steps are for getting started?” According to studies, focusing on the mission increases the likelihood of completing it.

You Should Talk to Yourself

When you’re overwhelmed by a difficult mission, make optimistic comments about what you’ve accomplished to motivate yourself. “I was able to finish the study while sitting at this desk,” you might say. I wore my baseball cap, which helped me concentrate. I was able to operate nonstop for 20 minutes.” Focusing on your accomplishments gives you the confidence to complete a difficult mission.

Take your own advice

When you tell yourself how to do something, the attention always follows. Make a little checklist and say to yourself, “OK, the date is so-and-so.” If you’re writing a check and your mind wanders because you wrote the wrong date or the wrong number, make a little checklist and say to yourself, “OK, the date is so-and-so.” “I see.” “I’ll make the check payable to xx. “All right, done.” And remind yourself to complete one little task after another.

woman siting in scilence
source: kalyanayahaluwo

Have The Emotions Under Control

Feelings of disappointment are particularly distracting for adults with ADHD: “I wasn’t chosen for the promotion” or “I didn’t get accepted into my top college.” Holding on to these emotions can lead to poor work results. Put failure into context. Failure does not imply that you are unworthy. It is a single event, not a judgment of your worth as an individual.

Interruptions should be avoided at all costs

Positive assertiveness keeps unwanted interruptions at bay. Place a sign that says “Genius at Work” on your desk at work or at home. Please leave a message for me.” Even if it’s just for 15 minutes, it’s important to notify a supervisor or family member when you need some alone time to reflect. Declare your right to a peaceful, safe, and distraction-free environment.

Organize The Tasks

To get the least-favorite job off your plate and out of your mind, you sometimes have to do it first. This way, it won’t take your attention away from your other responsibilities. If you despise doing laundry but don’t mind unloading the dishwasher, start the day by doing laundry and use the things you enjoy as encouragement to get through it.

What exactly did you say?

Many individuals with ADHD may not receive explicit instructions from their bosses or spouses. Owing to poor listening skills, they can miss crucial details while the task is being clarified. As a result, instead of obtaining the missing information and getting to work, they spin their wheels. Request the instructions you need to finish the job instead of thinking about looking bad by asking a question.

Stop, take a look, and listen

Set a timer for 15 or 20 minutes and take a break instead of succumbing to distraction if a mission isn’t going well. Stop when the timer goes off and tell yourself, “It’s all right.” Smart people can accomplish a lot in a short period of time.” Examine what you really need to do in your mind’s eye. Perhaps you’ll conclude that you’ve completed the mission and will return to it later. Don’t overreact; logic, not feelings, should take precedence.

Assemble a group of people

Enlist assistance if you are easily distracted. Some people taking ADHD medicine are able to pause and consider whether they are being distracted by something. Others hire a coach to call or text them several times a day to make sure that they stay focused on the task at hand.