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Your comprehensive guide
To re-engage focus,
While working from home.
by ADHD Coach @ThinckFinck (Jeremy Finck)Step
PAUSEStep
SELF CHECK-INStep
IMPLEMENT &/or EXPERIMENTLet's break down each step.
1/ https://twitter.com/MicrosoftTeams/status/1349740556847607814
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IMPORTANT NOTES I am NOT a doctor.
I am NOT a mental health professional.
Please use your best judgement, when considering these tips, &
Consult your health professional(s) before trying these suggestions.
Step
.
PAUSE
Sometimes this isn't as easy as it seems.
How do we tear ourselves away from being distracted in the first place?
•DISENGAGE
As soon as you notice you're distracted, find a way to INTERRUPT yourself from the distraction.
But how?
2/
.
PAUSESometimes this isn't as easy as it seems.
How do we tear ourselves away from being distracted in the first place?
•DISENGAGE
As soon as you notice you're distracted, find a way to INTERRUPT yourself from the distraction.
But how?
2/
Virtual Meeting?
This can be as simple as fidgeting with a pen off-screen, or temporarily excusing yourself for a quick bathroom break-get a drink water.
Working Alone?
If all you need is your laptop, change your location/position.
Sit on the floor.
In a different chair, etc.
/3
This can be as simple as fidgeting with a pen off-screen, or temporarily excusing yourself for a quick bathroom break-get a drink water.
Working Alone?
If all you need is your laptop, change your location/position.
Sit on the floor.
In a different chair, etc.
/3
Stuck at your Desk?
Stand up.
Pace around the room a few times.
Breathe deeply.
Set the intention that
Your thoughts are allowed to wander,
While you focus on making sure you're taking rhythmic, deep breaths
& Notice the feeling on the bottoms of your feet as you pace.
4/
Stand up.
Pace around the room a few times.
Breathe deeply.
Set the intention that
Your thoughts are allowed to wander,
While you focus on making sure you're taking rhythmic, deep breaths
& Notice the feeling on the bottoms of your feet as you pace.
4/
Don't forget!
All those things were just Step !
To effectively re-engage your focus, we still have a couple of steps to go!
Keep on reading
5/
All those things were just Step !To effectively re-engage your focus, we still have a couple of steps to go!
Keep on reading5/
STEP
CHECK-IN
What's Driving my Distraction?
Different cause = Different strategy.
• Attention Exhaustion?
• Can't sit still? Intense or overwhelming thoughts/feelings/energy?
• Can't stay awake?
• Need to snack?
• Need to drink water?
• Sensory under-/over-load
6/
CHECK-INWhat's Driving my Distraction?
Different cause = Different strategy.
• Attention Exhaustion?
• Can't sit still? Intense or overwhelming thoughts/feelings/energy?
• Can't stay awake?
• Need to snack?
• Need to drink water?
• Sensory under-/over-load
6/
Any of these things can initially feel like an intense sense of boredom or listlessness.
Write down the above reasons on a list, & keep them at your desk for when you do these self check-ins.
During or after your pause,
Do some reflecting to determine the root of distraction
7/
Write down the above reasons on a list, & keep them at your desk for when you do these self check-ins.
During or after your pause,
Do some reflecting to determine the root of distraction
7/
STEP
IMPLEMENT &/or
EXPERIMENT
Here are some strategies you can try for each of the possible causes mentioned:
8/
IMPLEMENT &/or EXPERIMENTHere are some strategies you can try for each of the possible causes mentioned:
8/
REMINDER:
I am NOT a doctor.
I am NOT a mental health professional.
Please use your best judgement, when considering these tips, & consult your health professional(s) before trying these suggestions.
9/
I am NOT a doctor.
I am NOT a mental health professional.
Please use your best judgement, when considering these tips, & consult your health professional(s) before trying these suggestions.
9/
ATTENTION EXHAUSTION
What does this feel like?
•Boredom
•All I seem capable of doing is social media scrolling, gaming, or entertainment
•I'm pretty sure I'm not hungry, but I just want to constantly snack!
These things are likely indicators that your dopamine is too low
10/
What does this feel like?
•Boredom
•All I seem capable of doing is social media scrolling, gaming, or entertainment
•I'm pretty sure I'm not hungry, but I just want to constantly snack!
These things are likely indicators that your dopamine is too low
10/
Dopamine (among other things) is a neurotransmitter that allows you to regulate your focus & attention.
This means you need to take a break & do something active or fun to create more dopamine!
Get away from your desk.
Do something active, fun, or exciting.
+ Snack & hydrate
11/
This means you need to take a break & do something active or fun to create more dopamine!
Get away from your desk.
Do something active, fun, or exciting.
+ Snack & hydrate
11/
CAUSE #2: Can't sit still? Intense or overwhelming thoughts/feelings/energy?
This sometimes feels like INTENSE boredom. PAINFULLY bored.
Sometimes it's just a general sense of overwhelm.
Your tense.
Clenching your jaw.
Holding your breath.
You NEED to move. NOW.
12/
This sometimes feels like INTENSE boredom. PAINFULLY bored.
Sometimes it's just a general sense of overwhelm.
Your tense.
Clenching your jaw.
Holding your breath.
You NEED to move. NOW.
12/
Go for a 10min+ brisk walk.
If you can't walk, do what you can.
You need to do some kind of physical activity.
Oftentimes, the more intense the better.
Physical activity not an option?
Turn on loud music and sing at the top of your lungs.
Scream into a pillow.
13/
If you can't walk, do what you can.
You need to do some kind of physical activity.
Oftentimes, the more intense the better.
Physical activity not an option?
Turn on loud music and sing at the top of your lungs.
Scream into a pillow.
13/
EMOTIONS?
Get some privacy.
Lock your door.
Set a timer for 2 or 3 min,
& Allow whatever emotion you're having to express itself until the timer goes off, or until it runs out (no self-harm allowed).
Set the timer for another 2 to 3 min to recover, & return to yourself.
14/
Get some privacy.
Lock your door.
Set a timer for 2 or 3 min,
& Allow whatever emotion you're having to express itself until the timer goes off, or until it runs out (no self-harm allowed).
Set the timer for another 2 to 3 min to recover, & return to yourself.
14/
UNCONTROLLABLE THOUGHTS?
If the activity doesn't do the job, & you still have uncontrollable/intrusive thoughts, get a blank sheet of paper & a pen.
Let those thoughts just spill out on that paper until they're done.
/15
If the activity doesn't do the job, & you still have uncontrollable/intrusive thoughts, get a blank sheet of paper & a pen.
Let those thoughts just spill out on that paper until they're done.
/15
CAN'T STAY AWAKE?
Take a coffee power nap.
Get a small mug of coffee, & set it next to your nap space.
Get your nap space ready.
Get settled in.
Set a SUPER LOUD timer for 20 min.
Chug that coffee.
Sit or lay back, & relax.
Even if you don't sleep, this often does the trick.
16/
Take a coffee power nap.
Get a small mug of coffee, & set it next to your nap space.
Get your nap space ready.
Get settled in.
Set a SUPER LOUD timer for 20 min.
Chug that coffee.
Sit or lay back, & relax.
Even if you don't sleep, this often does the trick.
16/
Sleep is SUPER important!
This is hard to over-emphasize in today's environment.
If your body is telling you to sleep, and you are in a place where you can, it's usually best to listen.
If sleeping isn't an option, try the physical & or exciting activities suggested above.
17/
This is hard to over-emphasize in today's environment.
If your body is telling you to sleep, and you are in a place where you can, it's usually best to listen.
If sleeping isn't an option, try the physical & or exciting activities suggested above.
17/
WHEN WAS THE LAST TIME YOU ATE?
Sometimes sleepiness, boredom, & or inability to focus happens because we get so focused on things that we forget to eat.
Our drive to distraction in these cases often means we simply need to stand up, breathe, stretch, & get a snack.
18/
Sometimes sleepiness, boredom, & or inability to focus happens because we get so focused on things that we forget to eat.
Our drive to distraction in these cases often means we simply need to stand up, breathe, stretch, & get a snack.
18/
WHEN WAS THE LAST TIME YOU HYDRATED?
Our brain NEEDS water to function well.
If it's been a while since you've hydrated,
Take a few moments to stand, stretch, breathe, and get a drink.
19/
Our brain NEEDS water to function well.
If it's been a while since you've hydrated,
Take a few moments to stand, stretch, breathe, and get a drink.
19/
SENSORY OVERLOAD / NEED SENSORY CHANGE
Sometimes all we need to re-engage our attention is a different sensory stimulus. It either needs to be muted or changed.
Put on a pair of noise-cancelling headphones to block out sensory noise. Turn on music, for a sensory change.
20/
Sometimes all we need to re-engage our attention is a different sensory stimulus. It either needs to be muted or changed.
Put on a pair of noise-cancelling headphones to block out sensory noise. Turn on music, for a sensory change.
20/
Getting a headache? Eyes feeling like they need a break from staring at the screen?
Your brain needs a visual change-up.
Take 20 min.
Step away from your screens.
Leave your phone behind.
Go outside (if you can),
or simply go to a different space.
Sit in a dark space.
21/
Your brain needs a visual change-up.
Take 20 min.
Step away from your screens.
Leave your phone behind.
Go outside (if you can),
or simply go to a different space.
Sit in a dark space.
21/
BE KIND TO YOURSELF
With everything happening right now (locally & globally), our attention & patience are CONSTANTLY stretched & challenged beyond our limits.
We are all in this together.
Be understanding with yourself.
Adjust your expectations to meet your situation.
22/
With everything happening right now (locally & globally), our attention & patience are CONSTANTLY stretched & challenged beyond our limits.
We are all in this together.
Be understanding with yourself.
Adjust your expectations to meet your situation.
22/
COMMUNICATE about changes to your needs appropriately.
When you need to adjust these expectations for yourself,
Ask yourself:
How might my changed behaviors impact others?
Make lists.
Who will it impact?
In what ways?
Let them know.
/23
When you need to adjust these expectations for yourself,
Ask yourself:
How might my changed behaviors impact others?
Make lists.
Who will it impact?
In what ways?
Let them know.
/23
When you find yourself getting distracted, how do you re-engage your attention?
Drop you best tips in the comments!
#adhdtwitter #neurodiversesquad
24/
Drop you best tips in the comments!
#adhdtwitter #neurodiversesquad
24/
If you found this thread helpful, let me know!
If you'd like to see more things like this in your Twitter feed (especially if you're #ADHD / #neurodivergent) follow me here on Twitter.
If you want to see what else I'm up to, check out my links:
25/ https://linktr.ee/ADHDBrainsRadio
If you'd like to see more things like this in your Twitter feed (especially if you're #ADHD / #neurodivergent) follow me here on Twitter.
If you want to see what else I'm up to, check out my links:
25/ https://linktr.ee/ADHDBrainsRadio
