Self-help program
How to focus on what is essential?
Avoid multitasking
Focusing on one thing can feel boring or inefficient. You may be used to listening to an audiobook while jogging and reading the news in the bathroom. If one of the tasks does not require concentration, this can be reasonable.
When you do several things at the same time, your attention shifts quickly between tasks. Even if you feel efficient, switching back and forth wastes time and energy. Constantly switching gears is mentally tiring.
To get important things done, it might help to arrange your environment so you can focus on one task from start to finish before moving on to the next. Set aside a specific time for cleaning your home, and pay your bills at a set time each month.
Reduce distractions
In the following video (2:50), experts give practical tips on how to limit sensory overload when you want to concentrate fully on an important task. For example, turning off certain apps or moving your smartphone to another room can be effective strategies.
Focusing on what is essential
- Be aware of what you’re doing. This helps you recognize when your attention has wandered. From time to time, ask yourself: “What am I doing and why?”
- Talk to yourself out loud: “Now I’m going to wash the dishes. I’ll go to the kitchen and run the dishwater.”
- Bring your attention back to what matters. If you have decided to read, calmly return to the text whenever you realize your mind has drifted.
- Wrap up what you're doing before moving on, and reschedule unfinished tasks.
- Refrain from constantly interrupting yourself, for example by checking your phone.
- If concentrating just isn’t working, consciously decide to do something else instead.
Do you find it difficult to stay idle?
Especially ADHD symptoms are associated with hyperactivity and difficulty staying still. Many people feel the need to manage restlessness, for example by moving. In such cases, walking, fidgeting, or tinkering does not disturb what you’re doing but can actually help you concentrate better.
What is most important right now?
Keep the main task in mind and make sure anything else you do helps rather than distracts you. Knitting can help you concentrate, but overly complex handicrafts may distract you from what is essential. Even though scrolling on your phone may help you stay in place, it draws your attention away from the surrounding conversation and people.
Try to take others into account when choosing activities that help you concentrate. For example, if you knit, use plastic or wooden needles. If you need to move, the best place to sit might be at the back.
Tips for time management
Monitor how you spend your time
Measure how much time you spend on certain activities and write the results down. This will give you information for managing your time. You can estimate how your entire day will go in advance and then check afterward whether your estimate was accurate.
Use a calendar
When you write down small things to remember, they won’t be forgotten or keep popping into your mind distractingly. A calendar is almost an essential tool in modern life. Use one calendar that suits you best.
Be realistic
Don’t pack your days too full. Leave space for unexpected tasks and unfinished work.
Schedule tasks in manageable chunks rather than huge assignments.
Schedule flexibly
There will always be surprises and changes. Your schedule should allow for flexibility.
Planning doesn’t have to make life boring
You can schedule only the most important things and still leave room for free time and spontaneity. Also schedule enjoyable activities, such as watching shows, meeting people, and going out.
Take rest into account
Build time to rest and recharge into your schedule. How much time is left for sleep? How much time do you need to unwind before falling asleep? Also include breaks and free time during the day.
Don’t get discouraged
Inevitably, you won’t always finish all tasks the way you planned. That doesn’t mean failure or that planning your time isn’t worthwhile.
Prepare
Think in advance about how you will deal with unfinished tasks. Reschedule them, lower your expectations, or ask for help.