Here are some quick tips that have been helpful for me: 👇🏻
🔹Create a "distraction kit" can be a box filled with fidget toys, stress balls, or other tactile items that can help with nervous energy and reduce impulsivity.
🔹A visual timer, such as an hourglass or timer app with a visual display, can help increase awareness of time and prevent getting lost in hyperfocus.
🔹Engaging in physical activity such as walking or yoga can help individuals with ADHD release excess energy and improve focus.
🔹While it may sound counterintuitive, some individuals with ADHD find that sensory deprivation can help improve focus and reduce distractions.
🔹Creating a “mind dump" involves taking a few minutes each day to write down all the thoughts and ideas that come to mind, which can help free up mental space and reduce stress.
🔹It's important to remember that hyperfocus is a part of ADHD and not a personal flaw. Practicing self-compassion can help reduce feelings of guilt or shame.
🔹Try a "mindful transition" where you transition from one task to another, take a few deep breaths and bring awareness to the present moment. This can help reset the mind and prevent getting stuck in hyperfocus.
🔹Use "if/then" planning - Create a plan for how to transition out of hyperfocus mode by setting an "if/then" statement. For example, "If I've been working on this task for over an hour, then I'll take a 10-minute break."
🔹Changing the environment, such as working in a different room or going to a coffee shop, can help break the hyperfocus cycle and increase creativity.
🔹Incorporate mindfulness breaks - Take short breaks throughout the day to practice mindfulness exercises, such as deep breathing or body scans. This can help prevent burnout and increase focus.
🔹A hydration tracking app can help remind you to drink water throughout the day so that you stay hydrated.
🔹Keeping healthy snacks, such as fruits, nuts, and vegetables, nearby can help prevent hunger.