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How To Improve Focus And Concentration: 13 Essential Tips
As a doctor who treats Attention Deficit Hyperactivity Disorder (ADD/ADHD), I often teach clients how to improve focus and concentration. Sufferers of ADHD typically have challenges focusing on important tasks which hinders their success at work and school.
This can have serious negative consequences including poor academic and job performance, the ability to maintain employment, maintain finances, perform chores, and maintain a household.
If that describes you, try these helpful tips that can help anyone accomplish their goals...
1) Create An Effective Work Environment
First, remove all distractions and clutter. Also, your workspace should be comfortable in order to concentrate. A comfy chair is essential. Too much visual stimuli is distracting, such as too many pictures on the wall. However, if you find certain photos or paintings of calm nature scenes relaxing, then that's ok. Similarly, too much noise is distracting. That said, some folks enjoy working with music or other "white noise." It all depends on your personal preference.
2) Identify Goals
What do you want to accomplish? What steps can you take to accomplish it? Create a blueprint and outline. Write it down; create a timeline. Edit as necessary.
3) Consistency
Designate a time to work everyday, and stick to it. After 21 to 30 days, this will become routine and habitual.
4) Break Down Goals Into Separate Manageable Tasks
In order to make your goals concrete, and not become overwhelmed, break down your long-term goal into separate, more manageable, short-term tasks and goals. This results in progress and creates additional motivation.
5) Prioritize Tasks
Perform more important tasks earlier in the day when you have more energy.
6) Focus On One Task At A Time
7) Reduce Distractions
This is challenging for most people. Turn off instant messaging, Facebook, Twitter, email, and anything else that gets in the way of accomplishing your goals. While this may sound sacreligious to some, research suggest it may take 15-30 minutes to properly focus again after a distraction. Free yourself from technological leashes.
8) Check Email Only Twice Per Day
Again, this one is challenging for most folks. Try checking email only twice per day, such as in the morning and again at night. More and more Fortune 500 companies are adopting the twice-per-day email rule and are benefitting from increased productivity.
9) Deal With Inevitable Distractions
Develop a plan for when things happen that are out of your control.
10) Break Up Difficult Tasks With Something Less Taxing
After performing difficult or attention-intensive tasks for a while, break it up by doing something easier or completely mindless.
11) Take Breaks: Reward Yourself After Working A Set Period Of Time
12) Reduce Television Viewing And Video Games
Calculate all of the countless hours you spend watching television and playing video games. Such activities rob precious time from accomplishing your goals.
13) Track Your Progress And Recognize Your Accomplishments
If you made it this far you have likely met some of your goals. Congratulations!
Dr. Kensington specializes in treating Attention Deficit Hyperactivity Disorder (ADHD). Her website is http://www.add-treatment.com.
Article submitted Thursday, January 26, 2012 & read 11 times.
Dr. Emily Kensington specializes in couples therapy and treatment of Attention Deficit Hyperactivity Disorder (ADHD). Her websites are http://www.add-treatment.com and http://www.tips-for-marriage.com.
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