As a late-diagnosed neurodivergent mom, I’ve spent years unintentionally developing and researching strategies to assist my AuDHD daughter. Little did I know, these methods would become essential in my own life after my ADHD and autism diagnosis at the age of 39. Here are ten tried-and-true strategies to help retain focus, even when your brain says ‘no’.
1. Get it in Writing
Preparation is key. If you’re attending a meeting, lecture, or workshop, ask for an advanced copy of the materials. Whether it’s a meeting agenda or lecture outline, having these materials on hand can guide your active listening and note-taking. Writing or typing as you listen helps maintain focus on the speaker’s message. It’s like having the script to “Back to the Future” before the movie starts – you know what to expect and can follow along more easily.
2. Find the Right Seat
Your seat location can significantly impact your attention span. Sitting up close and facing the speaker minimizes distractions and helps maintain focus. If the event runs for several hours, change your seat after each break to gain a new perspective. It’s like switching from the front row at a concert to the balcony – a fresh view keeps things interesting.
3. Review Immediately
After a class or meeting, review the main points with a teacher or co-worker. Explain your takeaways and confirm any details or next steps. This immediate review helps reinforce what you’ve learned and clarifies any uncertainties. Think of it as a post-episode discussion of “Friends” – talking it out helps you remember and understand better.
4. Manage Fatigue
Fatigue is the enemy of focus. Whenever possible, schedule classes or meetings during times when your focus is at its peak. Be honest about your limits; if you find yourself drifting, ask for a break. Medication can also play a role – consult with your doctor about options that keep you alert throughout the day. It’s like knowing when to play your favorite 80s power ballad – timing is everything.
5. Embrace Movement
Feel the urge to fidget? Embrace it! Clicking a pen, using a fidget toy, or even chewing gum can help maintain focus. Movement stimulates the brain and keeps it engaged. For more subtle options, try sucking on hard candy or sipping water. Remember those koosh balls from the 90s? Think of fidget toys as their modern-day counterpart.
Start small with tiny changes to your morning routine. The next step is just one click away.
6. Choose Your Environment Wisely
Whether selecting classes or workspaces, choose environments that minimize distractions. An organized, flexible, and engaging instructor can make all the difference in maintaining your interest. At work, request quiet spots or frequent check-ins with supervisors to stay on track. It’s like choosing between studying in the school library or a bustling cafeteria – find the environment that suits your needs.
7. Break Tasks into Smaller Steps
Large tasks can be overwhelming. Breaking them into smaller, manageable steps can make them less daunting. It’s like tackling levels in “Super Mario Bros.” – focus on one level at a time and celebrate small victories. This approach helps maintain momentum and makes progress more achievable.
8. Use Technology to Your Advantage
There are numerous apps and tools designed to aid organization and time management. Use timers, reminders, and task management apps to keep yourself on track. Think of them as your personal digital assistant, helping you stay focused and organized. Whether it’s Google Calendar or a simple timer app, these tools can be game-changers.
9. Incorporate Visual Aids
Visual aids such as charts, sticky notes, and calendars can help keep track of tasks and schedules. They serve as constant reminders and help prioritize activities. It’s like having a storyboard for your favorite TV show – seeing everything laid out helps keep the plot (or in this case, your tasks) straight.
10. Prioritize Self-Care
Finally, don’t underestimate the importance of self-care. Regular breaks, adequate sleep, and activities you enjoy are crucial for maintaining focus. Self-care isn’t just pampering; it’s necessary for recharging your mental batteries. Remember, even superheroes need downtime. Whether it’s a walk, reading a book, or a relaxing bath, find what rejuvenates you and make it a priority.
Conclusion
Navigating life as a neurodivergent mom comes with its unique set of challenges, especially when it comes to maintaining focus. By incorporating these ten strategies, you can create a more organized, peaceful, and productive life for yourself and your family. Remember, it’s about finding what works for you and being kind to yourself along the way. You’ve got this!
Kori
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