I teach patients how to improve focus and concentration.
As a doctor who specializes in treating Attention Deficit Hyperactivity Disorder, my clients typically have challenges focusing on everyday tasks that most of us take for granted.
Such challenges include the ability to complete homework, advance grade levels, complete household chores, finish workplace responsibilities, maintain employment, manage a household, manage finances, and other common tasks that are asked of children, teens, and adults.
These challenges hinder ones ability to be successful in various aspects of life, and can present roadblocks to becoming a successful adult. If this includes you, here are some tips to help you get back on track.
* Identify Goals
Work with a blueprint. What do you want to accomplish? What steps can you take to accomplish it? Write it down! Create a timeline. Edit as necessary.
* Create An Effective Work Environment
The more comfortable your physical environment, the easier it is to focus. For example, all clutter should be removed. Your workspace should be comfortable, especially the chair. Also, too many pictures can be distracting, especially for those with ADHD. However, paintings or photos of calming nature scenes or landscapes may help relax the mind.
Too much noise is also very distracting, but some folks like to work with "white" noise or pleasant nature sounds in the background. It all depends what works best for you. Creating a comfortable, distraction free environment is one of the best ways to learn how to improve focus and concentration.
* Establish A Consistent Work Routine
Designate a time to work everyday, and stick to it.
* 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.
* Prioritize Tasks
Perform more important tasks earlier in the day when you have more energy.
* Focus On One Task At A Time
* Reduce Distractions
Turn off instant messaging, Twitter, email, and anything else that gets in the way of accomplishing your goals. Some researchers suggest it may take 15-30 minutes to properly focus again after a distraction. Becoming free from technological leashes is often one of the biggest challenges for those learning how to improve focus and concentration.
* Check Email Only Twice Per Day
Try checking email only twice per day, such as in the morning and again at night.
* Deal With Inevitable Distractions
Develop a plan for when things happen that are out of your control.
* 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.
* Take Breaks: Reward Yourself After Working A Set Period Of Time
* Reduce Television Viewing And Video Games
Time spent watching television and playing video games takes precious time away from accomplishing your goals. Studies indicate that children and teens who play video games for two hours per day or more are twice as likely to experience attention problems, including Attention Deficit Hyperactivity Disorder. For those with ADHD, reducing time spent in front of screens (television, computers, etc.) is highly recommended.
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It is made from tissue salts (calcium phosphate, etc) that help increase the flow of blood to the brain and therefore help improve its performance. It is registered with the Food and Drug Administration (FDA).
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