Attention-deficit/hyperactivity disorder (ADHD) is a mental health condition where you have trouble concentrating, controlling your impulsive behaviors, or are overly active. Everyone’s bad days vary from person to person, like spending a lot of time procrastinating on a task that you find boring. Your worries and anxiety can worsen as you think about the worst-case scenarios of your overwhelming tasks.
There are a lot of stress factors that have to do with why you have bad ADHD days. Maybe you have trouble managing your anxiety or are experiencing several symptoms at once. While bad ADHD days can be draining, you can control what to do about them. Do not allow yourself to suffer when there are several ways to cope.
Here are six ways to focus when you’re having a rough ADHD day.
1. Write Down Your Thoughts
Having ADHD can make it seem like you need to act on every thought that comes into your head. For example, you know that you have to work on a project for work, but then think about the groceries you need to get for dinner.
Instead of leaving these thoughts stuck in your head, get out a pen and piece of paper and write them down. When a thought enters your mind, write it down so you visually know what to save for later.
2. Find a Supportive Partner
It may not be enough to tell yourself to focus. You may need encouragement from someone you trust to keep you on track and help you when you are distracted. Even if this person cannot be with you all the time, you can see if your friend or relative can check in with you to see how you are doing. You will feel comfort knowing someone will not let you steer off course.
3. Make a Deadline
If you have a loose deadline, then you will have a loose management system. You may not get around to it until it is too late. For example, you may tell yourself you have plenty of time to clean the house. However, getting too distracted will allow more dust to add up, giving you more work. Giving yourself a goal will help you manage your time. Tell yourself to get this task over with so that you do not have it hanging over you.
4. Turn Off Your Phone
Smartphones have apps where you can watch a stream of videos, social media, or play games. So much on your phone can provide a major distraction away from working on a task. If you turn off your phone completely or leave it in another room, you will not want to keep checking it. You can let any friends or relatives know in advance you may not answer at a particular time because of the work you are doing.
5. Create Notes
Notes can be great ways to motivate you on what you need to work on. They can remind you what bills you need to pay, work tasks, or events that are coming up. Writing down these deadlines or how much more you have to finish will inspire you to keep going. You can even write down self-affirmations to tell yourself you got this.
6. Use Relaxation Techniques
Whether it is a tough work project, getting lost in conversations, or having trouble reading long books, adding a relaxation technique can help you accomplish your tasks. For example, you can focus on your phone conversations by keeping a stress ball in your hand to squeeze.
If you are still struggling with your ADHD, We are always happy to help with a free consultation .
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