How To Improve Your Focus and Productivity

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.?

Practical Ways to Train Your Attention

Whether you meet criteria for ADHD, if you’re interested in training your attention, you can do this just like you exercise a physical muscle in your body to make it stronger.?

One of my favorite ways is to set your timer for a short amount of time (let’s start with 15 minutes) and work on one task and one task only without distraction until the timer goes off. Keep a notepad handy so you can jot down any musings or thoughts that come into your mind, and then immediately get back to the task. After time is up, you can review your notes to see if there is anything you truly need to follow-up on (many times, they are unimportant thoughts trying to pull you away from what you’re working on). Over time, you can expand the amount of time you focus on one task to 25, 30 minutes, up to an hour.?

Another great way to train your attention is to do active reading. While reading a magazine, a book chapter, or an online article, stop every couple of paragraphs and ask yourself, “what did I just read?” And summarize the content in a succinct sentence or two. Over time, you’ll find that you retain more and enjoy what you’re reading more.?

Finally, another practical way to boost your attention is to do puzzles and brain teasers. You can buy books that have thousands of brain teasers in them, or you can download an app such as Lumosity or Peak (note: I do not have an affiliation with these apps, I just like them and have recommended them to my patients as well). Just 10 minutes of mental exercises a day can go a long way.

This is a big topic that covers way more than can be discussed in a single email. For more information on adult ADHD and how to improve your attention and functioning every day, you can watch my video on the 7 Hidden Signs of Adult ADHD (below) or read this piece I reviewed for Forbes Health.

Here’s to your health,

Dr. Judy

I’m so excited to share that I’ve launched a brand new podcast, which you can listen to in Substack, Apple Podcasts, Spotify, or watch on YouTube!

My podcast is called Mental Health Bites with Dr. Judy. In just 10 minutes, we dive into a hot topic, answer your burning questions, and leave you with a practical tip to improve your mental wellness. ??

I created this podcast for people who love to learn and improve themselves, but find they don’t have the time to listen to an entire podcast from beginning to end. Mental Health Bites is designed to be consumable while you’re on the go - you can get all the wellness information you need in just 10 minutes!

Here's where you can check out the podcast:

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About me:

Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage.?An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.

Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.