Lack of focus is among the most common symptoms of ADHD (attention-deficit hyperactivity disorder).
Someone with ADHD can struggle to stay on a boring task for more than a few minutes.
Recent research points to physical brain differences as major causal factors for ADHD and its hallmark lack of focus.
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Low dopamine levelsand disruptions in dopamine transport may also play a part in ADHD, but research is inconclusive.
The ADHD brain is always buzzing, always thinking about something.
The problem is motivating it to focus on the things they must do now, not more interesting tasks.
Essays, though, involved more creativity and freedom, which I enjoyed.
Tests usually had enough variety in question types to interest me.
Plus, the adrenaline rush of the time limit made tests much easier to stay focused on.
However, a few key strategies can help.
Minimize External Distractions
External distractions arent the only source of distraction if you have ADHD.
However, they can provide offramps for a hungry brain trying to escape a boring or difficult task.
Getting rid of those triggers leaves the brain little choice but to focus on the task at hand.
This can help with tasks, dates, and whatever details you must remember but fear you won’t.
Instead, snap a picture of the tree and write a note to memorize every species of tree.
Your brain might be more willing to let the impulse go when you reread your note later.
Whether you follow through later on your notes is up to you.
Break it down into shorter, less intimidating tasks.
This will help you regain a sense of control over your time.
Map out the steps of what you must get done.
Start tackling it step by step instead of thinking about the whole project at once.
Learn Your Own Rhythms
Your brain will oscillate between hyperfocus and fog.
As you switch between states, switch between tasks.
If your lack of focus is interfering with daily life, you might benefit from professional help.
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Morsink S, Sonuga-Barke E, Mies G, et al.What motivates individuals with ADHD?
A qualitative analysis from the adolescents point of view.European Child & Adolescent Psychiatry.
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