Self-help program
1. What do I hope to change?
Assessment: My concentration difficulties
Why?
At first, it may feel as if everything is going wrong and everything needs to change. If the problem is unclear or too broad, it can be difficult to start solving it. Identifying the problem helps in finding ways to address it.
In this exercise, you will identify what makes concentrating difficult for you and identify what you want to change.
How?
Tick the items on the list that apply to you at the moment. For each of these, consider whether you would like to change the situation right now.
My goal
Why?
Many people feel that they need to solve several problems at once. In such cases, it can be unclear which ones to focus on.
In this exercise, you will outline your most important problem areas and choose the goals you will start working toward.
How?
Based on the previous My concentration difficulties assessment, choose 2–3 challenges that are currently relevant and that you would like to change right now.
Write below as clearly as you can how these challenges appear in your daily life at the moment.
Action Plan
Focus in the Self-Help Program especially on the exercises that could help with the most challenging issue in your daily life. If you wish, you can go through all the exercises.
Write below which challenge you chose. Which exercises will you do next, and when?
Exercises in the Self-Help Program
- What do I hope to change?
- Get the basics in order
- Learn to focus on what is essential
- Anticipate and plan
- Learn to take breaks and structure your time
- Ideal environment for concentration
- Creating routines
- Make it easier to get started
- Easier movements from one place to another
- Make remembering and learning easier
- Learn the skill of listening
- Learn about your emotions
- Learn to pause
- Reflect on your use of digital devices
Remember
Focus first on the situations where you most want change right now.
Explore the exercises and decide when and where you will start practicing.