focus

10 ADHD FOCUS TIPS



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hey guys and welcome back to my channel

if you are new here welcome my name is

Ryan and for today's video we're gonna

be talking about my top 10 tips to help

you focus so as you may have gathered

from the title this is kind of intended

for people with ADHD but it's also gonna

be relevant to anybody who has kind of

like hard time focusing or really

applying themselves for those of you who

aren't aware I do have ADHD I was

diagnosed much later in life very

recently but most of these tips I had

kind of acquired along the way without

even knowing that I had ADHD I had

previously thought I just had other

mental health problems like depression

and anxiety and I thought that was the

cause of my lack of focus turns out it

was the other way around

I will go ahead and link my kind of

diagnosis story in the description box

below if you do want to watch that but

this video is really gonna be the things

I have found that helped me both before

and after my diagnosis things I kind of

picked up along the way without even

really realizing that if then kind of

been confirmed by my recent research as

to how to get the best out of my brain I

will go ahead and list the ten points

I'm making in the description box below

if you want to go back and reference

them these are in no order just the

order in which they came out of my head

into my phone and let's get into my top

ten tips to help you focus so number one

if you are someone who works on a

computer I obviously am editing a lot

online or responding to emails my top

tip would be to full screen whatever is

that you are trying to focus on for me

if I have a lot of applications open or

they're kind of like showing on the

screen one trying to focus on one thing

I get very easily distracted if I meant

to be editing I'll then see an email

pop-up I will go and like deal with that

then I'll get distracted by something

else and I will eventually hours later

come back to editing so what I like to

do is if I know I need to edit a video I

will make it fullscreen I will only

focus on that and I will really try my

hardest not to not to get distracted by

anything else which does bring us on to

tip number two which is to use the Do

Not Disturb option on your computer I

think probably all computers how there's

my max

certainly does so again if I know I need

to focus I will put that do not disturb

on which will mean I won't get any eye

messages emails or any other alerts like

that that could distract me from what

I'm meant to be doing and I find this is

really really helpful and probably one

of the best things I know of that will

help me focus on what I'm meant to be

doing on the computer versus the whole

world of other things I could do instead

the other thing I like to do is I will

put the ringer on on my phone so that

I'm not continually checking it this may

seem to kind of counteract what I just

said about having to do not disturb on

but for me with my phone especially I

will just kind of like open it up to

like just check it but then I will spend

half an hour just scrolling through or

switching between social media stuff so

I do keep the ring around on my phone so

that if I hear it I will look I'll see

if it's urgent if it's not I'll put it

back down out of there so I kind of do a

combination of the two I have do not

disturb on on my computer if I need to

focus on something and I will have the

ringer on on my phone so that I'm not

just like mindlessly checking it just to

see you know number three is that if you

do take a medication to help with your

ADHD whether it be like a stimulant or

some other kind make sure you are taking

that in a way that helps you and doesn't

hinder you so what I mean by that is

like I for example take wellbutrin and

then an additional stimulant and make

sure I try and take my webview trainer

at the same time every day just to kind

of keep that steady flow of it which I

think for a lot of medications does give

you like the best chance of it working

for you and then with the stimulant

medication I take I will sometimes adapt

to that depending on what I'm doing with

my workday but that is also something I

would always recommend checking with

your prescribing doctor to make sure

that you are getting the most out of it

and that it is doing the most good for

you for example I work from home so I

can go ahead and take my stimulant get

straight to work for you if you do work

outside of the home it may be best to

take it when you get to work or kind of

on the way to work but again definitely

check that with your prescribing doctor

to make sure you are getting the most

out of it and if you do have trouble

remembering that that brings us on to

the next point which is number four

which is to set timers so whether it's

to set a reminder on your phone for when

to take your medication or to set a

timer when you know you need to focus on

a task for me I'm very kind of stress

driven and I don't necessarily

in a bad way that is the reason I

procrastinate because then there is so

much pressure on me that I know I can

finish what I meant to be doing if I put

it off flip for long enough which you

know maybe not the best but also does

kind of work for me so set timers when

you know you need to do a task for

example if I know that I need to maybe

give the house a quick tidy all set a

half an hour timer on my phone but a

podcast in my ears and then I know I

only have to do it for that long and my

phone will remind me when it's time to

stop and for me that adds just enough

stress that I'm not as likely to get

distracted by something else and this is

kind of a take on the is it the Pomodoro

Technique which is like based on the

little tomato timer thing that people

would use similar to that so you could

use this for work you could use it for

home whatever it might be setting a

timer so you know you only need to do

that thing for that long and maybe you

won't have even finished your task in

that time so what you can do is just

take a break

start the timer again and keep going and

I think the timer both reminds you that

you don't need to be doing it for

forever it's only for that finite amount

of time but also like I said adds just

enough stress that you may actually

focus on it and then number five is

actually one you can kind of use in

conjunction with the timers which is to

have a reward in mind for when you are

done so it may be something like once I

have cleaned the house I will take a

bath or maybe you are like a yoga lover

it could be once you have finished this

piece of work you need to do you're

gonna do an hour of yoga whatever is

that you really truly enjoy and kind of

cherish use that as a reward for when

you've finished the thing you would

rather not be doing so whether it's a

work thing feel like washing the dishes

doing the laundry do something nice

afterwards because I also think for me

at least I don't know if this goes for

everybody else with ADHD but I'm quite

reward driven so if I know there's gonna

be something good at the end of it I can

usually just about get it done number

six is to write it down so whether it's

like ideas that just popped into your

head Aran's you know you need to run i

have notebooks basically in every room

of my house so that i know i can do it

some people may find it works for them

to keep it on their phone but for me

actually physically writing it down and

having like a tangible non electronic

thing to reference is really helpful and

i also

just the action of writing something

down I'm more likely to remember it

I especially find that my thoughts and

ideas whether it's something creative or

just I need to send an email to this

person those thoughts can be really

fleeting so being able to write it down

immediately is really helpful for me

because I can never referenced it later

or the next day and I also do have a lot

of ideas or thoughts running through my

head when I'm trying to go to sleep as

well and sleep is a really big issue for

me and I know it is for a lot of other

people with ADHD as well it can be

really hard to kind of shut off or to

kind of keep that circadian rhythm

working for you I don't think I have one

of those so especially if I had kind of

ideas or thoughts pop up at night I have

a notebook by my bed I will do a brain

dump and then my mind is a little bit

clearer and I have a better chance of

being able to fall asleep and that also

stops me from like taking action on

those things at 3:00 a.m. because that's

another thing I will do is I will be

ready to go to bed I'll have an idea and

think like I don't want to forget this

I'll get up and do it now which in turn

messes up my sleep schedule even more so

writing it down is great because at

night time it stops you from laying

awake and like thinking of things again

and again and again and also when your

thoughts are pretty fleeting it can be

helpful so you can go back and reference

them so keep a notebook everywhere and

then kind of in the same vein a number 7

is to create basic checklists and I

really want to emphasize the word basic

because I am definitely guilty of

creating massive lists of all the things

that I need to do in my lifetime when

all I actually want to do is figure out

the 3 things that I need to do that day

so even if you keep a big old running

list on your phone perhaps and then you

just pull from that for your basic list

that you know you need to do that day

that really works for me so have two

lists one mammoth one one that you can

actually focus on and check things off

because although it's helpful for me to

remember all of those things on the big

checklist is also very overwhelming so

that is why I have these smaller one

that I know I can actually check things

off and accomplish things and feel good

so basic checklist and your mom with

checklist very helpful okay and then

number eight is to ask for what you need

now this could be in your relationship

it could be at work it could be at

school I think sometimes this can be the

one of the hardest things to do is to

actually ask for what

especially for me I did not know that I

had ADHD through my whole school career

so I wasn't able to truly ask for what I

needed that is something I've learned

throughout the years and I do think as

you get older it gets a bit easier so

whether it's maybe you don't want to sit

next to a window in your class because

you're too easily distracted whether

it's that you need to have headphones on

so that you can actually focus on maybe

like an exam or something like that or

maybe at work it's easier for you to

have headphones on our ear plugs in so

that you're not distracted by everything

going on around you

don't be afraid to ask for what you need

because ultimately you know what works

best for you which will make you be the

best kind of worker student and partner

that you can be just to give you an

example of something you could ask for

in a relationship for me I work from

home so it's really important for me to

say like I know that I need to focus on

this editing for a while

so would you mind giving me some quiet

time for the next like hour or two hours

and that is really helpful because it

both means that your partner knows what

you need and it's also helpful because

if you had not asked for that and then

they came in I'm trying to talk to you

about something and you just kind of

like maybe snapped or were like I don't

know right now it just alleviates some

of those stressors because you've

already asked for what you need which

kind of helps you avoid any of those

like awkward situations where you're

just like super flustered and not able

to handle both the conversation and the

task at hand so get to know yourself get

to know what helps you and ask for those

things in the number nine is to know

your limits and come up with your own

concept of what productivity means to

you so you may never be able to beyond

the level of like a neurotypical person

and you may not ever get tasks done in

the same way that they do but that

doesn't mean that you're getting things

done to a lesser level or that you are

less valuable than that other person it

just means you're gonna do it in a

different way and I really think that

like diversity or neurodiversity in that

sense is really important because that's

how other ways come about that's how

people can learn from you and it's how

you can get to know yourself best to get

the stuff done that you need to without

comparing yourself to people constantly

for example for me in my situation

working from home for myself I may not

be able to get like a video up and

published every day but I know I can

manage about three videos a week so that

is what I aim for I'm not comparing

myself to what other people can do

I'm focusing on what I can do well and

doing that to my best ability and I

really cannot stress enough to stop

comparing yourself to other people

because truly in some ways ADHD can be a

gift it makes you think outside of the

box it helps you come up with different

ways that other people would never have

thought of and that is so valuable in

itself what is that saying comparison is

the thief of joy and it truly is focus

on your strengths your idea of

productivity and what you can manage and

just try and Zone in on that and keep

improving for yourself instead of trying

to get to someone else's level and then

lastly number ten is to adapt and just

keep trying and this really goes for

everyone not just people with ADHD but I

think being able to adapt change the way

you're doing something and just keep on

persevering is a really important thing

to be able to try and do and I think

that's where a lot of growth comes from

as well as finding that ever elusive

balance what is balance so maybe you've

tried a technique that you think might

help you focus on your work and it

didn't work

or maybe you found something that worked

for you and then it kind of stopped

working

just try it adapt find something else

that might work or try things in a

different way and again one kind of like

blessing of having ADHD is that you have

always had to come up with ways to do

things differently to work for you and a

lot of the time I don't think people

even notice they've been doing that I

certainly didn't and I think that often

gives people with ADHD that kind of

trait of always adapting things to suit

them and finding ways outside of the

norm to get something done which

sometimes can just be a better way of

doing things

keep on adapting trying new things

trying slightly different ways of doing

things that you want to do and I'm sure

you will come up with a way to suit you

and get the most out of your own brain

and really get the most out of life as

well so that is it for my top 10 tips to

help you focus I would love to hear any

comments down below

things that help you at focus in your

day to day life or kind of little brain

hacks you found to get the most out of

your own brain I will meet you down in

the comments now I've also listed the 10

things in the description box below if

you want to go back and reference them

or maybe a copy and paste them save them

to your phone a couple other resources I

find are super helpful that I'm also

subscribed to are how do you say it I

never said it out loud

attitude magnets like a DD attitude I'm

they post like several articles a day

I'm pretty sure on either people's

experiences ADHD helpful tips they've

had like ADHD gift guides they really do

have a ton of information and especially

for me having been diagnosed later I

feel like I've kind of missed out on you

know kind of like a lifetime of

information on what my brain is doing so

has definitely been a really helpful way

for me to learn new things and most of

the time I read their articles and I'm

like wow that makes so much sense this

is something I've struggled with my

whole life so it's been really great for

me to kind of feel normal I guess in a

way and then the other resource I really

love is a channel here on YouTube which

is called how to ADHD she creates so

much helpful content whether you're a

parent of someone with ADHD whether you

have had an adult ADHD diagnosis she

kind of interviews professionals they

DHD and their experience of it and how

it's maybe helped them as well as made

things difficult for them and it's just

a really great resource both of those

things are awesome and I will link them

down below if there is any other kind of

similar content to this you would like

to see definitely let me know in the

comments like I said I will meet you

down there if you did enjoy this video

please do give it a thumbs up and

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next video bye