2. Dealing with distraction Distraction is a real difficulty for most people with ADHD. Either getting distracted by external event (noises, people, places, things you can see, or hear) or through internal distractions (like following thoughts that are going through your mind). These may mean that you are frequently late, or always early so that you aren’t distracted and therefore late! • Think about the environment – Some people find when trying to concentrate that they need total silence and lack of distraction. However, others find that they need some music on in the background so that their mind can work. Find out what works best for you.
• Arrange your environment to help you concentrate and reduce distractions, e.g. turn your phone off, face your desk away from the window, clear your desk space, and work away from other people if you need to. Play around with your environment and find what works for you.
• Set an alarm to go off at regular intervals. When it goes off, ask yourself: “Am I doing what I’m supposed to be doing, or did I get distracted?” If you were distracted, return to what you’re supposed to be doing immediately, without beating yourself up because of it.
If you find yourself getting distracted by websites (such as social media or shopping sites), you can use browser extensions to manage what sites you can visit. You can block websites during your work hours or limit the amount of time you can spend on these sites each day. These will usually work best in Google Chrome or Microsoft Edge. Some good options for this are:
• StayFocusd – Chrome Extension, Edge Extension
• Limit – Chrome Extension, Edge Extension
• Some people find that Apps can help them reduce the amount of time they spend being distracted by notifications or checking their phones. People have told us that these two are good options:
Forest : plant trees for time away from your phone – can join with a friend
Donut Dog : earn donuts to feed your dog by not looking at your phone
DEVON ADULT AUTISM AND ADHD SERVICE 12
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