How to Improve Your Focus and Productivity

written by Dr. Judy Ho, posted on Dr. Judy Ho

ADHD diagnoses are on the rise; and while some of this increase could be due to better identification as well as possible confusion/overlap with other issues that look like ADHD (for example, some symptoms of depression and anxiety) – the truth is, many of us struggle with attention and focus from time to time (even if it isn’t at a clinical, diagnosable level).

There’s so much grabbing our attention nowadays – from social media to news programs that have way too much content on the screen at once, to people touting multi-tasking as a sign that you’re being ultra-efficient (when actually, you’re not) – no wonder why so many of us complain of split focus and decreased productivity!

The current prevalence rate for a childhood ADHD diagnosis according to the CDC (2020-2022) is about 11%. About 50% of those individuals will go onto have adult ADHD.

Undiagnosed and untreated adult ADHD may lead to trouble at work and home, as well as problems with distractedness, impulsivity, and other focus issues.

Without treatment it can lead to fatigue and anxiety, and it can get in the way of achieving one’s goals.

Diagnosing adult ADHD can be tricky. There are other mental health concerns that might masquerade as, or overlap, with ADHD symptoms.

But it’s interesting to know that for many adults, ADHD doesn’t manifest the same way it does in kids. A child with ADHD with impulsive/hyperactive symptoms might run around their classroom. As adults, we tend not to run around the office, but we might fidget or tap on our desk.

Signs of Adult Attention Issues

Here are some signs of adult ADHD that you might be interested to know. 

• They might say they like “big picture things” when it’s actually, in part, the result of a deficiency they have with paying attention to details when looking at routine or monotonous information.
• They might seem unempathetic, uncaring, or self-absorbed, but actually, it’s because they didn’t hear what was said to them (so they might miss out on discussions on important topics)
• They might hide their symptoms in lifestyle/activity choices. Often adults with ADHD have built their life around their interests, in a way that makes these symptoms less prominent. Someone with ADHD might gravitate towards jobs that keep them on-the-go rather than at a desk.
• They may get very excited about projects and activities but have trouble following through and completing them. Their endless enthusiasm is great, but they start losing steam when the monotony of most projects and activities set in after a while. They get stuck when it comes to the details or sometimes, possible executive function deficits makes it hard to get back on track.

Treatments for ADHD

Now, treatment for ADHD is more than just medication. It also includes exercises and tools and techniques that you can use to help manage symptoms, in particular those that come from psychotherapy and evidence-based cognitive behavioral therapy (CBT).

• Things like building a routine, structure, and mindfulness can help those with ADHD.
• No matter what you’re dealing with, or whether you have ADHD, remember to be compassionate with yourself. Extend yourself grace.
• These symptoms can have a real impact on your life, and proper treatment can make a world of difference.