If you’re an entrepreneur, small business owner, or employee with ADHD, you know that focusing on office work can be hard to do. You’re easily distracted, and it’s hard to remember long lists of tasks or goals. Luckily, there are some things you can do to increase your focus during the day so you can get more done and reach your goals at work, no matter how crazy your day gets. Here are five ways to focus on office work when you have ADHD.
1) Create Structure in your Day to Enable Focus
Having ADHD means we are often hyperactive and have trouble paying attention. It may be difficult to focus in the office because distractions can be so close by. However, there are a few things you can do to reduce the distractions and set up your desk for productivity that will make it easier for you to build your attention.
Use a separate phone, laptop or tablet for work purposes, so that you’re not tempted to check social media all day long. Create a list of tasks that need to get done today, each with an assigned time. Start with the task with the shortest duration first so that it’s easy to see when you’re productive.
Get organized! If items on your desk are out of order, they’ll be tempting to fixate on and pull your attention away from what needs to get done. Keep your work space clean by taking everything off of your desk every night before going home.
2) Avoid multitasking
Some people with ADHD can’t focus on one thing for a long period of time and instead prefer to jump around. This can make it difficult, if not impossible, for them to work in an office setting, where the expectation is often that you’ll be able to engage in tasks requiring focus for hours at a time.
If you are stuck in this type of job (or even outside of work) try breaking your day into two parts. One part will be based on meeting deadlines or completing tedious tasks, while the other will allow you to enjoy creative activities or lighter assignments.
3) Set timers
Employees should use timing strategies such as the Pomodoro system to be in control of their time. This includes setting timers for different tasks, and then focusing on one thing until the timer goes off. Then they can set the timer again and switch to a new task. Having ADHD means that your mind tends to wander while you’re working, so it’s important to maintain focus and limit distractions.
One way people do this is by focusing hard on one thing at a time instead of multitasking. It also helps to write down how much time each activity will take beforehand, so you know how much more attention each task requires. These are just two examples for office employees can focus better on office work.
4) Take Care of Yourself Physically & Mentally Outside of Work Hours
It is important that you take care of yourself in ways that are outside of work. This is because there are many aspects of life that have an impact on our well-being and productivity. Below, you can find a few things to make sure you’re doing your best at work. Allow yourself to take time out for yourself when needed.
For some people this might be going for a walk or spending 15 minutes reading. For others it may be going to the gym or watching Netflix. Whatever it may be, find something you enjoy and do it regularly! It will help increase your mental well-being which in turn will lead to greater productivity at work (or elsewhere).
With that said, let’s move on to how we can better manage it while still maintaining productivity. First off, when you start feeling like you’re not productive enough, don’t push through the day. Just take a break from what you were working on to give yourself more energy and attention.
It doesn’t mean that you aren’t able to be productive–it just means that there are certain things that need more attention than others. So if it seems like tasks aren’t getting done as quickly as they should, try gathering all of your attention into one area rather than splitting it between different tasks.
5) Prioritize urgent tasks first
When you have ADHD, office work can be an uphill battle. But with a few tips and tricks, you’ll be able to focus and get the work done. Take note of your distractions so that they’re easier to avoid in the future. Make it a point to prioritize your most urgent tasks first thing in the morning so that they’re out of the way and there’s less temptation for procrastination. And always try to set yourself up for success by setting deadlines or breaking larger projects into smaller chunks so that they are more manageable.
PeerBie can come to your help at this very moment. It includes a task management feature where you can check your tasks, their deadlines as date and time. It will ensure that none of your tasks will become an overdue. Seeing the tasks assigned to you or assigned by you gives a solid base for planning your work and life accordingly.
Remember that while office work might be challenging for you, it doesn’t mean it has to come at the expense of focus. Use these five strategies to focus on office work to get back on top of things! If you are struggling with office work, there are solutions that you can try right away to improve your focus and concentration.