{"id":15795,"date":"2021-07-13T12:48:33","date_gmt":"2021-07-13T12:48:33","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=15795"},"modified":"2026-01-21T09:39:58","modified_gmt":"2026-01-21T14:39:58","slug":"reduce-adhd-distractions","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/reduce-adhd-distractions\/","title":{"rendered":"These Are the 4 Steps ADHD Adults Need to Take to Reduce Distractions Now"},"content":{"rendered":"\n

It would be an understatement to say that ADHD adults are prone to distractions. But does that mean you can’t do what you intend? Of course not. Sure, you’ll need to work at it, but you can learn and apply strategies to reduce ADHD distractions and their impact in your personal and professional life.<\/p>\n\n\n\n

No doubt, your ADHD contributes to this tendency. Because that is the way your brain is wired. It craves the stimulation provided by something novel. And a distraction or interruption provides this novelty. But it has also become a habit. That is, you may automatically give in to interruptions or distractions, rather than trying to manage them.<\/p>\n\n\n\n

And, if you want to change this, you can. So you do more of what is meaningful to you in alignment with your values, rather than going down one rabbit hole after another. Ready to see how you can do this?<\/p>\n\n\n\n

What are Distractions and Interruptions?<\/h2>\n\n\n\n

Let’s begin with definitions<\/strong> to make sure we’re on the same page.<\/p>\n\n\n\n

Anything that gets in the way of doing what you intend to do <\/strong>is an interruption or a distraction<\/strong>, whether it’s generated externally or internally. It might be a thought, somebody popping into your office, a sudden noise from outside, etc.\u2026<\/p>\n\n\n\n

And, while the impact of these interruptions and distractions may be similar, the strategies<\/strong> you use to minimize them will vary<\/strong> depending on the context. So, as you continue reading, think about how these occur in both your professional and personal life. And then consider which strategies you can use to mitigate both.<\/p>\n\n\n\n

If you’re not sure what they are, the Urgent-Important Matrix<\/a> below can help you identify the typical interruptions and distractions in your day.<\/p>\n\n\n

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How ADHD Adults Experience Distractions and Interruptions<\/h2>\n\n\n\n

Let’s look at a hypothetical scenario.<\/p>\n\n\n\n

Though you’re not quite sure where to start, you set aside time when you’re not in meetings to work on a report due next week. But, just as you’re thinking about starting, a colleague pops into your office<\/strong> to ask a question. You’re trying to pay attention to the conversation but are distracted by the constant ping of your email notifications.<\/p>\n\n\n\n

When he leaves 45 minutes later you just don’t feel like working on the report. Responding to emails feels more urgent now, and so you decide to tackle your inbox<\/strong>, telling yourself, \u201cIt’s almost time for the meeting with Bob. It doesn’t make sense to start working on the report now. I need to respond to these anyway, so I might as well do it now.\u201d<\/p>\n\n\n\n

By the time you get back from the meeting, it’s time for lunch. Then your afternoon is packed with meetings, including a meeting that was put on your calendar that morning<\/strong>. While you don’t think you  need to go to that meeting, you weren’t sure how to decline. So, you didn’t.<\/p>\n\n\n\n

Before you know it it’s already 5:00. While you’re not leaving the office until 6:00, you’re beat. So, you start looking at flights<\/strong> for your vacation, telling yourself you better get started, as you told your spouse last week that you would do it a few days ago.<\/p>\n\n\n\n

On the drive home, you’re feeling frustrated because you didn’t even touch the report though that’s what you intended to do that day. And you wonder, \u201cHow am I ever going get this done on time?! I’ll probably have to do it at the last minute. Like usual…\u201d<\/p>\n\n\n\n

Time to turn scenarios like this around\u2026<\/p>\n\n\n\n

Step 1 – Create Execution Plans For Your Projects and Tasks<\/h2>\n\n\n\n

First, you\u2019ll need an execution plan<\/strong>, starting with an objective<\/strong> \u2014 the outcome you want \u2014 at least the next action step<\/strong> and when<\/strong> you are going to work on it. You don’t have to flesh out the whole plan. But you do at least need to know where you’re heading and how to start. Otherwise,<\/strong> you will likely be more prone to giving in to distractions<\/strong>.<\/p>\n\n\n\n

Because, if you don’t have this clarity, you might tell yourself, \u201cI’ll figure it out later\u2026\u201d Though you have no idea when later is. It’s just not now. In these instances you\u2019re likely deferring the discomfort<\/strong> of doing the hard work of figuring out what, how and when you are going do a task.<\/p>\n\n\n\n

Then you may give into procrastivity<\/strong> – doing an easier task instead of what you intended to do. These are often manual tasks, like organizing your desk, sorting your email, etc. While these other tasks are distractions<\/strong>, you convince yourself it’s OK because, again, \u201cThey have to get done anyway.\u201d<\/p>\n\n\n\n

To minimize procrastivity<\/strong>, you’ll need to first be aware you’re procrastinating, of course. And then be curious<\/strong> by asking yourself:<\/p>\n\n\n\n