{"id":10005,"date":"2016-01-29T16:02:14","date_gmt":"2016-01-29T16:02:14","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=10005"},"modified":"2016-01-29T16:02:14","modified_gmt":"2016-01-29T16:02:14","slug":"the-7-ways-for-adhd-adults-to-focus-on-what-is-important-each-day","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/the-7-ways-for-adhd-adults-to-focus-on-what-is-important-each-day\/","title":{"rendered":"The 7 Ways for ADHD Adults to Focus on What is Important Each Day"},"content":{"rendered":"

\n

You stop to get coffee on the way to work. You get there \u2014 ok, maybe a little later than you planned. But you are ready to start the day!<\/p>\n

You look at your calendar, see you have a 1:00 meeting and think, \u201cGood, plenty of time to get ready for that.\u201d<\/p>\n

Then, if you haven\u2019t already checked on your phone, you open your email, hoping there are no surprises. You scan it. \u201cGreat,\u201d you think, \u201cnothing urgent, yet.\u201d<\/p>\n

Now, among all of the millions of things on your to do list, what are you going to do today<\/strong>? For a lot of adults with ADHD this is a really challenging question.<\/p>\n

What helps you focus<\/strong> on what is most important each day<\/strong>?<\/p>\n

Not sure? Read on…<\/p>\n

#1 Plan Before Diving In<\/h2>\n

Because you have so much to do you may be tempted to just start on the first thing that comes to mind. And, if you are like many, you may start with email. Makes sense. It is right in front of you, calling for your attention.<\/p>\n

But it may not be your most important task.<\/p>\n

And planning may not be your strong suit, yet. So, you may not have the hang of\u00a0 weekly planning or daily planning.<\/a><\/p>\n

Don\u2019t worry, really<\/p>\n

You can still plan on a smaller scale by deciding the top 2-3 tasks<\/strong> you must get done each day<\/strong>.<\/p>\n

Sure, there will interruptions and you will likely need to do a lot more than just the tasks you listed.<\/p>\n

But, hopefully, listing your most important tasks will guide you throughout the day.<\/p>\n

#2 Make Your Plan Visible<\/h2>\n

You can make a plan in the morning. But remembering your intentions is a whole other story, right?<\/p>\n

So, knowing this, maybe you write it down \u2014 somewhere. And then, at the end of the day, you find the piece of paper and think, \u201cOh no, I forgot to do\u2026!\u201d<\/p>\n

Out of sight out of mind.<\/p>\n

Instead of trying to keep it in your head make your plan visible<\/strong> by writing it on your white board, a piece of paper or someplace else you will be sure to see it.<\/p>\n

Sure one of your ADHD symptoms is a poor working memory. But this challenge doesn\u2019t need to get in your way, if you have a way to remember what is important to you.<\/p>\n

#3 Trust The Plan<\/h2>\n

It can be hard sometimes to trust that you chose the right tasks to work on each day.<\/p>\n

If you tend to question your decisions, you might also jump from one task to another. And at the end of the day, while you\u2019ve done a little bit of this and a little bit of that, it might feel like you didn\u2019t get a lot done.<\/p>\n

Sure there will be a lot distractions throughout your day, especially if you work in a busy office where you can\u2019t necessarily control your time.<\/p>\n

But, if you can keep coming back to the 2 -3 important tasks<\/strong> you identified at the beginning of the day, you will have a better chance of completing those.<\/p>\n

Trust that, at least for today<\/strong>, you have the right plan<\/strong>.<\/p>\n

Tomorrow? Well, you can write a new story.<\/p>\n

#4 Take a Break<\/h2>\n

When you have a lot to do it definitely can feel like taking a break is impossible.<\/p>\n

But what happens when you stay glued to your seat for hours on end?<\/p>\n

Maybe you end up:<\/p>\n

    \n
  • surfing the web mindlessly.<\/li>\n
  • working on something that caught your attention, but wasn\u2019t part of the plan.<\/li>\n
  • connecting with people on Facebook.<\/li>\n
  • reading the paper online.<\/li>\n
  • playing a game on your phone.<\/li>\n<\/ul>\n

    That is, you end up taking a break whether you intended to or not. Sure, it could be procrastination \u2014 a way to avoid doing you don’t want to do. But I bet sometimes you just really need a break. Your brain needs a rest….<\/p>\n

    So, while you inadvertently end up taking the break you need, you still tell yourself you don\u2019t have time. And you continue sitting at your desk, maybe even beating yourself up for not being more productive.<\/p>\n

    But when you intentionally take a break<\/strong> you can be more productive<\/strong> when you get back to work.<\/p>\n

    Get up. Stretch. Go for a walk. Chat with a colleague. Get a coffee. Take a lunch break.<\/p>\n

    Then come back, hopefully a bit refreshed and better able to focus<\/strong> on what is important to you.<\/p>\n

    # 5 Create a Mantra<\/h2>\n

    You made the plan. You see the plan. You really want to work the plan. But what about the million and one other things you need to do?!<\/p>\n

    You can really only do one thing at a time, if you want to do it well. But it can also be really hard to turn down the volume on the continuous loop playing in your head, telling\u00a0 you, “But I need to do…”<\/p>\n

    One way to turn this loop off is to tell yourself:<\/p>\n

    \u201cI\u2019m doing this and not that!\u201d<\/p>\n

    \u201cI\u2019m doing this and not that!\u201d<\/p>\n

    \u201cI\u2019m doing this and not that!\u201d<\/p>\n

    Using internal self-talk<\/strong> to remind <\/strong>yourself of what you want to do in the moment<\/strong> of choice can yield powerful results.<\/p>\n

    Try it.<\/p>\n

    And, if you don\u2019t like this mantra, create your own. And use it.<\/p>\n

    #6 Resist One – More – Thingitis<\/h2>\n

    \u201cI\u2019ll do _______ (fill in the blank), and then I\u2019ll really be able to focus.\u201d When is the last time you said this?<\/p>\n

    Take the example of physical clutter<\/strong>. Sure, physical clutter can contribute to your mental clutter, which, of course, makes it hard to focus. So, keeping your space organized enough is definitely a good thing.<\/p>\n

    But, if you choose to clean up when you have more pressing tasks to do, that is not such a great thing. So, the next time you’re tempted to clean up because you think, \u201cIf I did this, then I could really focus,\u201d resist the urge<\/strong>.<\/p>\n

    Find another time. For now, instead clear<\/strong> a space or move<\/strong> to another space so you can work<\/p>\n

    What about the temptation to do another task<\/strong> as soon as it pops into your mind? The story you tell yourself may sound something like this, \u201cI\u2019ll just do this now. It will only take two minutes. Then I won\u2019t be distracted and I can really focus.\u201d<\/p>\n

    It could be:<\/p>\n

      \n
    • an errand<\/li>\n
    • a phone call<\/li>\n
    • an email<\/li>\n
    • an online transaction<\/li>\n<\/ul>\n

      Again, resist<\/strong> the urge<\/strong>. Not easy, I know.<\/p>\n

      Instead write it down<\/strong> on your task list so you won\u2019t forget and find another time<\/strong> to do it.
      \n<\/strong><\/p>\n

      Also, remember #5.\u00a0 Remind yourself<\/strong>, “I’m doing this and not that!”<\/p>\n

      #7 Eat and Drink<\/h2>\n

      You know this one. But you may forget at times.<\/p>\n

      So, just a reminder\u2026 If you don\u2019t have enough food and water, you just can\u2019t focus.<\/p>\n

      Have a snack and water bottle handy.<\/p>\n

      What You Can Do Next<\/h2>\n

      Experiment.<\/p>\n

      Take out a clean sheet of paper and write down the 2-3 tasks you must get done today or tomorrow, if you are reading this at the end of your day.<\/p>\n

      Then notice how it helps you focus during the day.<\/p>\n

       <\/p>\n","protected":false},"excerpt":{"rendered":"

      You stop to get coffee on the way to work. You get there \u2014 ok, maybe a little later than you planned. But you are ready to start the day! You look at your calendar, see you have a 1:00 meeting and think, \u201cGood, plenty of time to get ready for that.\u201d Then, if you haven\u2019t already checked on your phone, you open your email, hoping there are no surprises. You scan it. \u201cGreat,\u201d you think, \u201cnothing urgent, yet.\u201d Now, among all of the millions of things on your to do list, what are you going to do today? For a lot of adults with ADHD this is a really challenging question. What helps you focus on what is most important each day? Not sure?…<\/p>\n","protected":false},"author":1,"featured_media":19937,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[727],"tags":[],"class_list":["post-10005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nThe 7 Ways for ADHD Adults to Focus on What is Important Each Day<\/title>\n<meta name=\"description\" content=\"Are you an ADHD Adult who had difficulty figuring out what to do each day? 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