Imagine that it's 4:59 pm, only one minute before your deadline. You swore you'd never put yourself in this position again, and yet you have. This isn't your best work, and you'll be lucky just to turn anything in. What would you do differently if yo
. Research shows that behavioral strategies, along with medication when necessary, can help people improve their focus and ease of functioning in daily life.at the University of Colorado Anschutz Medical Campus, I lead an adult therapy group that focuses on skills to manage ADHD. From that work, I've compiled numerous strategies to help anyone who has trouble harnessing their attention, whether or not they've received a formal ADHD diagnosis.
With the to-do list, it's crucial to break tasks down into manageable parts and then prioritize them. Knowing what to prioritize can be difficult, but one helpful approach is the, which divides tasks into four quadrants: urgent and important, like a work project that's due tomorrow; urgent and unimportant, such as a request that someone else can fulfill; nonurgent but important, like long-term projects; and nonurgent and unimportant, meaning something that doesn't need to be done.
The first step is to designate a time period for which you can stay focused. For example, focus on work for 25 minutes, then take a five-minute break before repeating the cycle. Set a timer and have your notebook nearby. When you begin doing the challenging task, you may discover that other unrelated activities suddenly seem urgent. Instead of acting on them, jot down those tasks in your notebook, remind yourself you can do them later and return to the work at hand. At the end of the focused period, look at what you jotted down and decide if any of those tasks actually require immediate action. If so, you can do them during your break or add them to your to-do list.
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