Create Healthy Habits

Diet: Water- Water is like a super fuel for our overactive brain. You really can't have too much of it, but you can definitely have too little. And trust me there is a noticeable difference. A tool that has really helped me to consistently reach my daily water goals is the Hydrate Spark. It checks all the boxes for my ADHD especially that dopamine hit when it glows to remind me to drink and when I reached my goals. Click the button below to get this game changer. Also, check out my blog on 11 Tips That Can Help You to Drink More Water.

Nutrition- Try protein-rich meals and snacks such as hard-boiled eggs, Greek yogurt with nuts, berries and cereal, Quinoa bowl with Tofu or Chicken and even a protein shake. This helps to maintain balanced blood sugar levels which is crucial for sustained focus. Try to avoid foods with excessive sugars and saturated fats for they really take a toll on our ability to pay attention. Talking to a dietician has really helped me to create a great, unique and balanced diet. I highly recommend it.

Deep Sleep- Yeah, but how is this going to help me with focus? Research has shown the positive effects on focus, memory and cognitive function when it comes to getting the right amount of sleep (between 7 and 9 hours). When you are able to get into the deeper cycles of your cycadean rhythm it activates a process called the glymphatic system. This essentially rinses the brain with cerebrospinal fluid similar to a rinse cycle in a dishwasher and it washes away harmful protein called Beta-amybid. This also helps to transfer short-term memories to a safer more protected long-term database in your brain.

On the flip side of that, people who tend to get fewer than 6 hours of sleep are at a higher risk for diabetes, heart disease, stroke, Alzheimer's disease, cognitive decline and possible death from any cause. It has also been known to cause weight gain and higher levels of stress. In short, getting more sleep is a real-life saver.

I understand that getting more sleep can be difficult for some. With kids, school, work and life in general this can be very challenging especially when you want to get some me time. Try planning your day differently. It takes the typical person at least 45 minutes to wind down so try dimming the lights and slowing down your mind by doing tasks that don't take a lot of effort so as to cue your mind and body that it is time to start getting ready for bed. What has really helped me is limiting screen time before bed and replacing those activities with either reading or journaling. There are also a lot of helpful tips and guided sleeping exercises on the Headspace app if you are looking for a good resource.

Setting

the

Mood

Decluttering Your Work Area- Cleaning up and organizing the area that you work can really make a difference. I know that when I have a lot of stuff on my desk it can cause me to feel overwhelmed and distracted. Try putting anything you think that might cause you a distraction in a drawer or box for a later time.

Lighting- Having the right kind of lighting can really help with concentration. Whether that is natural lighting or trying different colors from orange, blue and even violet. I personally prefer the soothing effect that orange lighting has. If you don't have the option to change the style or intensity, there is great portable reading lamp option called JOSTIC. It has five different lighting colors, a timer, touch brightness adjustment and even a wireless charging station! Click the button below to get yours today!

Scents- One that I really like is turning on my wax warmer because it works along with my scent recall letting my brain know it's time to focus! Some scents that I recommend are citrus, mint or rosemary because they add that extra element of focus, calm and attention. Click the button below to get yours now!

Noise-Cancelling Headphones- If you are anything like me and the background noise somedays can just make me want to scream! A great budget solution is the JBL Tune 760NC's. Just load up your favorite playlist or listen to some white noise on these affordable, wireless over the ear headphones and watch the distractions just melt away! Click the button below to get your today.

Ear Plugs- These Loop Quiet 2 earplugs are great for just taking the edge off the noise from your environment. They really help to soften the surrounding noise and help me to focus on what I need to get done. They are comfortable, reusable and can even be used to get better sleep. Click the button below to get yours today.

Fidgetting Tools

Stress Ball- A lot of the times having something that is only slightly engaging really helps me to maintain my focus and attention to something that I would otherwise not find very interesting. It also helps to release some of that pent up energy that seems to always need to get out. There are many different types of fidgeting tools such as soothing rocks, rotating block and spinners just try to see what works best for you. Ones that I recommend are these Yogi stress balls which are great for helping me sit still and maintain focus discreetly. Click the button below to get yours today.

Now you got your workspace set-up and you're totally in the zone and boom! There it is again, that huge looming project that seems like climbing Mount Everest. What do you do? Break it down! Most of us don't see the tasks on our to-do list as really being multi-step projects. Instead try breaking it down into small, actionable steps. Instead of "writing a blog or report" go ahead and take a couple of minutes to "create a document", then "create an outline" and so on... If you are having trouble with this part, there is a really helpful tool that is called todoist.

Break it Down!

This is a proven technique that is widely recommended for its effectiveness. Basically, you set a timer for about 25-30 minutes and work. After the timer goes off you take a 5 minute break. After four of these sessions take a longer break for about 15-30 minutes. The limited focus time makes starting less daunting, and the frequent breaks keep your mind fresh. There are lots of choices in how to do this including the Focus To-Do app yet the one that I prefer is The Rotating Pomodoro Clock because it is easy to see and adjust. Besides it's one less thing to remember! Click the button below to get yours today.

Taking regular breaks allows your brain to reset, reducing the amount of strain from prolonged periods of concentration. Try to incorporate movement such as taking a walk or doing quick stretches, this can help to re-energize your mind!

The Pomodoro Technique

Set

Visual Reminders

Sticky notes or visual task lists such as calendars or white boards can be utilized to remind yourself of tasks and to give yourself motivation. Oh and even better are the use of customizable stickers that can add a little fun to an otherwise mundane process. There is a great book of task stickers that I love to use called the Planner Sticker Pack. Place them in areas where you can’t ignore them, like on your computer screen or in your workspace. Just click the button below to get yours today. Also, say you wanted to practice more yoga after work to get you in a better head space. Try putting the yoga mat somewhere that you can't miss it, like right inside the front door or you can change into your yoga gear before you leave work!

Reward Your Effort

Great work! You are really starting to develop some healthy productive habits. This by no means is easy. So, feel free to grab a snack and pat yourself on the back! You deserve it!

Accountability Partner

This one has so many benefits! Letting someone know what you are up to can sometimes can be that little bit of extra motivation that you need to keep on task. Sharing updates with a coworker or friend also acts as a sounding board to voice any problems or frustrations that you might have. This is also a great way to develop deeper connections and foster a sense of belonging. I know that this was a scary part for me, however once I got past my initial fear (which was totally unfounded) I came to find that most people actually want to help out.

A Little Self-Compassion and Patience...

Do your best to avoid perfectionism, such as telling yourself I can only be successful if I do this right, or why should I even try when I know that I'm going to screw this up? Instead, gently remind yourself that this is a journey and you've never done this before. And that is: actually, being concerned for your well-being perhaps for the first time in your whole life! And that in and of itself is a huge step!

Be kind to yourself and allow room for mistakes. The thing that I try to tell myself is that setbacks are really just opportunities to grow. I was told that over and over by people who cared until it finally stuck and guess what?! I'm still working on it! So be kind to yourself and really celebrate those little wins! If you were able to get in two minutes on that project that was two minutes that you didn't wait until the last minute. Just give yourself a break and go for five minutes next time. And remember that stress is a silent killer and prolonged it can lead to major health complications. So, it really does pay off to practice a little patience, especially with yourself!

Pursuing Mindfulness

Mindfulness techniques train your mind to be more present and aware. If you are just starting, think of your brain as being out of shape and you are taking it to the gym. Don't worry if you get distracted and think that you aren't doing it right. Even those people who have been practicing mindfulness for years still get distracted. It's just part of it and there are many ways to practice. Remember, the simple act of noticing that you are getting distracted shows that you are making progress even if it feels like you aren't. A great tool that has tremendously helped me out is an app called Healthy Minds Program.

Source Material

1. How to Focus With ADHD: 12 Short and Long-Term Focus Strategies | Sensa.health

2. 15 Tips on How to Focus with ADHD I Psych Central

3. ADHD Focus Strategies: 14 Therapist-Backed Tips for Success