Morgan Brown, M.S.
Whether you have been diagnosed with ADHD or you just have a short attention span, many people struggle with staying focused on day-to-day tasks. Adults and children alike can benefit from some easy tips for staying on task and maintaining productivity throughout the day, and that’s what I’m here to help with!
My first suggestion is to allow lists to be your best friend. We may have a list in our heads of all of the stuff that we need to get done each day, but if we don’t write it down, we can 1) forget what we need to do or 2) feel too overwhelmed by everything you need to remember to get started on anything.
Here’s how you start a list of tasks:
Pick a day of the week to make your list and list everything out. For example, every Monday you make a list of things that need to be done that week. Write down everything from making the bed to mowing the lawn to writing invitations for the kids’ party next weekend.
Break the tasks down into smaller tasks and assign them to a day of the week. Do you eat an orange whole? No! You cut it up into smaller pieces. Treat tasks the same way. For example, if you have “clean the house” on your list, break that down into “clean the bathroom,” “mop the floors,” “dust the living room,” etc. Add those smaller tasks to a daily task list. Another option would be to assign a room to clean each day. For example, on Mondays you clean the bathroom, on Tuesdays you clean the kitchen, etc. Whatever makes the tasks feel achievable, do that! A task can be too big, but it can’t be too small.
If your list of daily tasks is getting too long, prioritize what needs to be done. For example, if you have “bathe the dogs,” “mow the lawn,” and “weed eat” on your list for a day that you also work a full shift, identify which of those tasks can be moved to a different day or a different week. If you overwhelm yourself, there is a good chance that nothing will get done, so make your task list achievable so at least the important things get completed.
Place this list somewhere you won’t miss it, like on your phone, front door, mirror, or all of the above. The list won’t do you any good if you don’t look at it.
For your kids, make a daily task list with pictures to put up in each room. For example, put their list of tasks done in their room (making the bed, putting toys away, etc.) up on a wall in their room. List their chores on the refrigerator (feed the dog, take out the trash, etc.). Put a list of things to do to get ready in the morning in the bathroom (brush your teeth, brush your hair, etc.). Provide a marker or sticker for the child to mark off the completed tasks.
My second suggestion is to take regular stretch breaks and utilize fidget toys if you have to sit for long periods. Sitting at a desk all day is hard for adults and kids. Here are some tips for staying focused:
Stretch intermittently. For example, every hour, stand up and touch your toes, reach to the sky, and slowly twist your back. Stretching allows the mind to refocus and it releases endorphins that make you feel good! For your kids, ask their teachers if they can have regular stretch breaks throughout the day, or teach your kids some simple stretches they can do at their desks when they find their minds wandering.
Reach your arms up and to the right then to the left
Sit up straight and slowly twist your back from right to left
Sit up straight and slowly turn your head from side to side
Have some little fidget toys on hand. Pop-its, Thinking Putty, and stretchy noodles may seem like kid toys, but adults find them useful too! Don’t be afraid to have some little things on your desk to keep your hands busy during slow times. There’s no need to struggle through your workday when fidgets are designed to help! For your kids, talk to their teachers about fidget toy options in their classroom. If fidgets are not allowed, here are some options for quiet fidgeting in the classroom.
Slowly tap your fingers one at a time on your desk. Try tapping your fingers in different orders or patterns. Remember to tap your fingers slowly so you don’t make much noise and disrupt the class!
Place your hands on your chair on either side of your legs. Push the chair away from you so that your bottom barely comes off of the seat. This exerts energy and uses the muscles to help regain focus and release endorphins through movement.
Make your hands into fists and squeeze them as tight as you can for 10 seconds. After 10 seconds, relax your hands and notice how tired they feel. You can do this over and over and you can even do it with different muscles like your arms, legs, and feet.
If an inability to focus interferes with your ability to function during the day, start with these tips and then seek additional help. These struggles are not new or uncommon, so talk to a mental health professional who can help!