មាតិកា
The ability to concentrate is, to put it mildly, not the strongest trait of people with ADHD. And they are not at all to blame for this: the whole thing is in the biochemistry of the brain. But does this mean that they can’t help themselves to be more attentive and better focused on work tasks? By no means! Psychologist Natalia Van Rieksourt talks about how to learn to work better and more efficiently.
The brain of a person with ADHD constantly lacks stimulation due to reduced levels of neurotransmitters (primarily dopamine and norepinephrine) that are responsible for initiating activity and focusing attention. “In the absence of external stimulation or interest, the symptoms of ADHD can escalate dramatically. That is why it is much easier for such a person to focus on interesting tasks, ”explains ADHD specialist, psychologist Natalia Van Ryksurt.
Unfortunately, very often we have to do what is not of particular interest to us. Here are 10 ways to improve performance in these situations.
មានអាហារសម្រន់
Undernutrition or improper nutrition impairs our ability to concentrate. Many ADHD sufferers have become accustomed to relying on caffeine, sugar, and carbohydrates for a quick energy boost. Unfortunately, it does not last long and is often followed by a breakdown.
Like any other organ, the brain requires proper nutrition to function properly. Don’t skip meals and eat foods rich in protein and brain-healthy sugars more often (such as fruits and dairy products). “Many of my ADHD clients prefer peanut butter and dried fruit and nut blends,” says Van Rieksourt.
2. សម្រាក
The brain of a person with ADHD uses energy at an increased rate, especially when performing routine or monotonous tasks. Therefore, it is important to take regular breaks to “recharge”. Watch your favorite series, read a book, or do something else that fascinates you but does not require excessive mental effort: solve simple puzzles, tie, and so on.
3. ប្រែក្លាយអ្វីៗទាំងអស់ទៅជាល្បែងមួយ។
Many people with ADHD like to solve complex problems, so if you find it difficult to focus on a monotonous activity, try to make it more difficult and interesting. “Many of my clients, performing routine tasks like cleaning, set a timer and arrange a kind of competition with themselves: How long they can do in a limited time,” comments Natalia Van Ryksurt.
4. Add variety
The worst enemies for a person with ADHD are boredom and monotony. “Sometimes it only takes a few minor changes to regain interest,” Van Rieksourt points out. If possible, reorganize your workspace, try doing things in a different order or in a different place.
5. កំណត់កម្មវិធីកំណត់ម៉ោង
If you feel low on energy and can’t force yourself to take on work or important tasks, schedule a small amount of time (10-15 minutes), set a timer, and try to work without interruption during that time. Often it is enough just to get involved in the workflow, and it will be much easier to continue.
6. ធ្វើអ្វីដែលអ្នកស្រលាញ់
Daily worries can be especially tiring for ADHD sufferers. Therefore, it is very important to find time for those activities that bring you joy: hobbies, sports, creativity.
7. Allow yourself to do nothing.
Work, children, household chores… We all get completely exhausted sometimes. Sometimes it’s best to allow yourself to do nothing at these times. Just dream about something in silence or watch what is happening outside the window. Peace and quiet are great for restoring energy.
8. ផ្លាស់ទី!
Any physical activity is especially useful for people with ADHD: a walk, sports (in quarantine, you can do exercises at home, since there are enough video lessons now) or even throwing various objects from hand to hand. All this increases the ability to concentrate.
9. Chat with a friend
For many ADHD sufferers, communication at work or the mere presence of other people can help increase productivity. So if you’re feeling down and out of motivation, invite a friend over or talk to them on the phone. “Some of my clients with ADHD report that it is easier for them to work, for example, in a cafe or in another crowded place,” comments Natalia Van Ryksurt.
10. កុំឱ្យខ្លួនឯងធុញទ្រាន់
“One of my fellow coaches has ADHD herself. According to her, she hates boredom and does her best not to get bored. If you have to do something uninteresting and monotonous, find a way to make it more fun. Turn on some music, dance, dress in something comfortable, listen to an audiobook or podcast,” recommends Van Rieksourt.
One of the most frustrating features of ADHD is the inability to focus on anything through sheer force of will. To overcome these limitations, it is important to understand what can spark your interest and energize you, and use proven methods that work for you.
About the Expert: Natalia Van Rieksourt is a psychologist, coach, and ADHD specialist.