5 Steps to Beat Distractibility
- Set goals you are truly driven for:
- Distinguish your goals between learning goals and performance goals
- Write down your daily goals in the same notebook every day
- Keep goals in a place that you can see often
- Convert your focusing style, especially hyper focusing, into an asset
- Master the To-Do list:
- Write your list in the morning, or better yet, the night before
- Include breaks and maybe even 1 or 2 things you’ve already done for momentum
- Rate tasks in order of priority BEFORE starting – use numbers or colors
- Use productivity apps to help you like Due, Remember the Milk, and Clear.
- Use Reminders:
- Use reminders built into your email system or send yourself emails as reminders
- Use the alarms on your phone
- Use a calendar and sync your all your calendars to not miss anything
- Use a dry erase board or post-it notes – erase or throw away when completed
- Distraction mitigation plan:
- Identify your BIGGEST distractions
- Use apps like Self Control or In-Moment that manage your online time
- Get your distraction out of site so they are out of mind
- Clean your workspace so it just a for work
- Get support:
- Ask for weekly meetings with your boss to get a list of items and priorities
- Ask for check-in meetings with colleagues – these can keep you on track
- Ask your partner and friends to ask you how you did each day or week
The Washington, D.C. Center for Neurocognitive Excellence is the DC Metro Area’s premier center for the evaluation and treatment of ADD and ADHD. Visit our website or call to book a free consultation today (202) 998-ADHD (2343).
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