Can't Focus? It Could Be ADHD

ADHD, or attention-deficit/hyperactivity disorder, is one of the most common neurological disorders that affect children and adults. In fact, it's estimated that over 15 million people in the US have been diagnosed with ADHD. With it being so prevalent, you might wonder if you have it, too. Here are 10 signs that may indicate ADHD—and 10 ways to improve focus.

1. Disorganization

Do you often misplace things, even common, everyday items like your keys or wallet? Not only that, but your room or desk is a constant mess of things strewn about, making it more difficult to remember where you last saw or placed something down? If you lack organizational skills, that may be a sign of ADHD.

2. Lack of Time Management

Another sign of ADHD is if you're always running late. Even when you set alarms or reminders, you're constantly walking into meetings or appointments past the scheduled or agreed time. Disorganization, such as misplacing keys and other items, could contribute to bad time management as well.

3. Struggle with Prioritization

Those with ADHD also suffer from a lack of prioritization skills, meaning they're often overwhelmed by the tasks at hand and don't quite know which order to tackle them. This can stem from disorganization but could also be a result of procrastination, which can make it easier for them to miss deadlines.

4. Difficulty Listening

You may also struggle simply listening to others talk. It's not that you don't want to hear their stories or what they have to say, but more so your mind can't keep track of the conversation because your thoughts are constantly interrupting your attention.

5. Mood Swings or Short Temper

People with ADHD are also prone to mood swings and persistent irritability, making them impatient and easy to anger. Over time, these rocky, turbulent emotions and mood shifts may lead to relationship problems with friends, family, and partners.

6. Trouble Focusing

Having trouble focusing is a hallmark sign of ADHD, but there's more to it than just being easily distracted. You may also find it difficult to concentrate not just on completing tasks, but even watching your favorite TV shows. Additionally, you might daydream, overlook details, and zone in and out of conversations.

7. Memory Issues

If you're often forgetful, disorganization may be one way it manifests. This extends past misplacing items and can result in misremembering important deadlines, dates, anniversaries, and appointments. You may even forget events or conversations, leading to confusion the next time someone brings a topic up.

8. Hyperfocus

Those with ADHD don't just experience a lack of focus—they may also experience hyperfocus. This is when you have an intense hyperfixation on a certain topic or task for an extended period of time, to the point where you tune out or ignore everything else. During this state of hyperfocus, you may be able to complete entire projects—or make significant progress—at a time.

9. Fidgeting or Restlessness

Another common sign of ADHD is restlessness or constant fidgeting. You may feel like you can't sit still, making you itch to move or walk around, or you may click pens at your desk or play with other fidget toys. This persistent need to shift or wander may make you less productive and even interrupt your bedtime.

10. Impulsivity

People with ADHD may also act on impulse. This includes jumping into a conversation or talking over someone when it's not their turn, rushing through projects, being socially inappropriate (such as not understanding social cues), or acting without caring about potential consequences.

Now that you're aware of some of the signs of ADHD, let's jump into 10 ways that may help maintain focus.

1. Break Tasks Down

Since those with ADHD find it hard to focus on tasks, projects and deadlines may pile up which could overwhelm and perpetuate procrastination. To regain control, try breaking tasks down into smaller chunks so that they're less daunting. This can help you maintain steady progress.

2. Take Frequent Breaks

To avoid burnout, take frequent breaks. Confining yourself to your desk or forcing yourself to focus and finish can quickly deplete your energy, so don't treat yourself like a prisoner. Instead, follow the Pomodoro technique: for every 25 minutes of work, take a short five-minute break.

3. Set a Timer

Sometimes, a mountain of tasks may overwhelm you to the point that you're not sure where to start. But the longer you put it off, the more scary it will seem. Instead of stressing over how to begin, set a timer for 30 minutes and just start. After it rings, your brain will likely have naturally found its groove.

4. Pair Up with a Buddy

If you find it harder to work alone, try buddying up. Call a friend over and tackle your tasks together. You can even make a fun competition out of it to help motivate both of you so that you have something to celebrate (and goad about) afterwards. Plus, being held accountable builds focus.

5. Optimize Your Desk and Work Environment

Lack of organizational skills might be a common trait in those with ADHD, but that doesn't mean you can optimize your workspace to make you more productive. Try setting your phone to silent (or better yet, keep it out of sight and reach), limiting the items placed around your desk that may distract you, and investing in a good pair of noise-cancelling headphones.

6. Write a To Do or Daily Focus List

Instead of overwhelming yourself by categorizing tasks and projects in your head, jot them down on a post-it note to help you better visualize what it is you need to do. And if writing a full to-do list might feel daunting, try breaking them down into shorter, feasible tasks—what you're comfortable focusing on and accomplishing in a day.

7. Set Personal Deadlines

Looming deadlines can seem scary, and it's not always easy to visualize how you'll be able to complete a project by that time, especially if you're prone to procrastination. We mentioned earlier about splitting complex tasks into smaller goals, but it may also help to set personal deadlines, too. For example, if something is due in two weeks, set your personal deadline to the day before, then a due date for each smaller goal you've sectioned.

8. Listen to Music

Sometimes, the millions of thoughts inside your head make it impossible to concentrate. If it helps (and won't just distract you further), try listening to some music, such as a personal playlist or instrumental tunes, or even background or white noise.

9. Get Enough Sleep

Not getting enough hours of shut-eye can hinder your ability to focus and be productive. Make sure to follow a healthy sleep regimen and schedule—that means at least six to eight hours—by going to bed and waking up at the same time every day.

10. Talk to a Professional

If you're still finding it hard to concentrate on tasks and struggling with time management, it may be time to talk to a professional. Reach out to a therapist who can assess your symptoms and situation, and can create a personalized treatment plan for you along with tools to help you get back on track.