Self-help program

Welcome to the Self-Help Program for Concentration Difficulties!

Do your thoughts wander? Do you miss even important things? Do tasks get left until the last minute or not done at all? The Self-Help Program for Concentration Difficulties provides you with information about attention and tools for improving your ability to focus.

Is this Self-Help Program something for me?

Concentration can be difficult for everyone at times. For some, the difficulties are innate and long-lasting, while for others they’re more temporary. If difficulties concentrating make day-to-day functioning and achieving your goals more difficult, you should address them. There is a lot you can do yourself. This Self-Help Program provides tools for better day-to-day functioning.

This Self-Help Program can work for you when you want to alleviate

  • developmental concentration difficulties, such as ADHD-symptoms
  • temporary difficulties concentrating due to other causes

You can use the Self-Help Program

  • 24/7
  • free of charge
  • at any age
  • anonymously and without logging in
  • independently or in conjunction with other treatments
  • by going through the entire program or by only doing the parts that feel relevant to your circumstances

There is a separate Self-Help Program for young people to help you concentrate:

The program consists of the following sections

1. WHAT IS IT ALL ABOUT?

In the first section, you will receive information about concentration difficulties.

You will learn to identify factors that contribute to and maintain concentration difficulties.

You will receive information about how concentration difficulties appear and what causes them.

In addition, you will learn how you can work on your concentration difficulties and help you remember things.

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2. TOOLS

Exercises are the core of the program. Through them, you will be able to assess your situation and think about solutions.

By completing the exercises, you will move from being a passive reader to an active participant. Through practice, you will learn new ways to function better day to day.

You will receive support and tips for example on:

  • creating routines
  • supporting your memory
  • getting started with tasks
  • managing moving between activities
  • taking breaks
  • planning ahead

You will also learn to pause and focus on what is essential.

The exercises vary in length and content. You can go through them in any order you like or choose only the ones that suit you best.

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3. TIPS FOR THE FUTURE

In the final section, you will turn your focus toward the future.

In this section, you will reflect on the positive sides of difficulties with concentration and learn to recognize the good qualities in yourself.

You will gain additional information about how managing daily life and a balanced lifestyle affect concentration. You will also learn how to maintain the progress you have achieved.

Finally, you will receive information on how concentration difficulties are treated and where you can get help if needed.

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In the video (1:34) you will hear more about the structure of the Self-Help Program. You will also receive information about how the exercises and background information related to your symptoms can make you feel better.

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What is a Self-Help Program?

A Self-Help Program:

  • is based on methods that have been proven effective and researched in treatment
  • consists of three sections
  • includes information and exercises that help in day-to-day life and in managing symptoms

This is also a tool for professionals

The Self-Help Program can be used either as a whole or in parts to support group sessions or individual appointments.

A professional can provide support and guidance in completing the exercises. Typically, you will meet 1–3 times during the course of the program. During these meetings, you can, for example, discuss thoughts that arise from the exercises and consider which exercises suit you best.

Note

If you feel that your symptoms are severe or that you can’t cope with them on your own, please seek help.

Checklist for getting started

Anywhere, anytime

The Self-Help Program is available whenever you have time. You can access the materials around the clock, regardless of location. You can even spend a coffee break at your computer learning more about the topic.

Active practice brings results

Consistent practice is important when learning new tools. When you first practice using these tools in easier situations, they will gradually help you in more challenging ones as well.

To protect your privacy, your answers to questionnaires and exercises are not saved. If you want to keep them, copy them into a separate file.

You have the opportunity for change

You’re about to begin a Self-Help Program. It’s great that you’re taking steps for your own well-being. The program will help guide you toward the life you want.

It’s normal if the exercises sometimes feel challenging. This is part of the process when aiming for lasting change. Be kind to yourself. Work through the program in manageable portions and take real breaks.

Start the program