Updated on October 21, 2024.
Staying focused in today's highly distracting, multitasking world is a challenge for most adults. But for adults living with attention-deficit/hyperactivity disorder (ADHD) it can be especially difficult.
One of the facets of modern life that poses the greatest challenge to sustained attention is electronics. From smartphones to social media feeds to streaming television, our lives are crowded with attention-stealing digital devices. It's hard or impossible to completely unplug, but limiting or minimizing digital distractions can help improve the ability to concentrate on specific tasks. Ask your loved one with ADHD to consider these strategies—or try them yourself:
Silence your ringer
Unless your job requires otherwise, silence your cell phone or turn it off while at work, especially when completing complex projects that demand your focused, uninterrupted attention. Check messages and return calls only during breaks. If you must leave your cell on, answer only emergency calls and let the rest go to voicemail.
Kick the social media habit
Social media sites like Facebook and Instagram have become national addictions. Don't let social media distract you from your work. Solution: Make it a rule to log in during work breaks or at home only.
Minimize email and text interruptions
Constant incoming emails, texts, and instant messages can interrupt you all day long. Refocusing your attention after an interruption isn't so easy.
Even if email is part of your job, turn it off, if possible, for large chunks of time each day so you can work without distraction. Designate times—perhaps in the morning, midday, and before you leave the office—to reply to emails in bulk.
