13 Tips for Improving Attention, Concentration, and Executive Functioning

Are you a high school, college or university student struggling to be productive? You arent alone! These days, many people are finding it difficult to stay focused and get stuff done. This is especially true for tasks that arent all that interesting, like writing that term paper or studying for an exam! After all, there are so many more interesting things competing for our attention. If you have ADHD or another learning challenge, getting down to work, staying focused and getting tasks completed can be even more daunting.

Weve pulled together a list of 13 tips for improving attention, concentration and executive functioning. (Executive functioning relates to the learning skills section on your report cards, and include things like taking initiative to get started on tasks, problem-solving, organization, etc.) Although these tips were compiled with students in mind, they will also work for adults who feel they are struggling with attention.

1. Wear a watch with a chime. During times when you need to be focused, set the watch to beep every 15 minutes. This will help you to be aware of the passage of time and create a reminder to check in with yourself to see if you are on-task.

2. Set an alarm to remind you when it is time to do something, such as leave for a class, call someone, begin homework, etc.

3. Set a timer before going online! It is very easy to lose track of time while surfing on the internet or scrolling on social media. You can use a kitchen timer or set a timer on your computer or phone.

4. Use technology to your advantage. There are lots of great time management apps out there. Apps such as Finch and Forest reward you for getting things off your to-do list and staying focused. Todoist, Tick Tick, and even Google Calendar are also great for keeping track of everything you need to do.

5. Create schedules. Come up with schedules for your day, week, month, and semester. Have someone else look over your schedules to see if they are realistic, particularly when important tasks need to be done.

6. Build in extra time, especially when timelines or due dates are less flexible. We tend to underestimate how long things will take.

7. Set high expectations with yourself for how to spend your time. Frequently ask yourself Is this the best use of my time?

8. Take 10 minutes every night or morning to plan out your day on paper. Put stars beside the activities/tasks that are most important. Do not over-schedule yourself.

9. Reduce distractions! Become aware of things that can be distracting for you (e.g., internet, You Tube, Instagram, TikTok, texts, email, TV, etc.) and avoid them during the times when you need to be most productive.

10. Try working next to someone. People with ADHD and executive functioning problems often find that working in the presence of someone else can keep them on track, as long as the other person does not serve as a distraction! The other person can act as a visual reminder to stay on-task.

11. Take scheduled breaks on tasks that require sustained attention. Break down time-consuming tasks into manageable chunks. For some people this might involve breaking down tasks into 25 minute chunks with 5 minute breaks; for others, it may be possible for chunks to go up to 45 minutes in length, with 10-15 minute breaks. Set a timer to signal when to begin and end breaks.

12. To get started on a task that seems daunting, commit to working on it for a certain amount of time, such as 10 minutes. A short period of time doesnt seem as overwhelming and is easier to commit to. Often, once you get started, the task doesnt seem so bad - the starting is often the worst part. By committing to work on something for a few minutes it is also possible to create momentum. After a few minutes, you may find you feel like continuing. Getting started can also make it easier to come back to later.

13. Get a good nights sleep. Feeling rested helps set the stage for a productive day. Get on a sleep schedule whereby you get up and go to bed at roughly the same time each day. Limit caffeine by early to mid-afternoon (this may be particularly important if you take stimulant medications). Set an alarm to remind you of when it is time to go to bed.

If after trying these strategies you find that you are still struggling with attention and productivity, it might be helpful to work with a professional who specializes in attention and executive functioning training. Our Executive Functioning Training program provides one-on-one support to help high school and post-secondary students reach their full potential.

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Posted in Health and Medical Post Date 09/13/2015