Ok, I admit it. I still suffer from Shiny Object Disease. I am distracted by anything remotely interesting. For over 40 years I’ve had challenges with focusing, sitting still, reading comprehension, keeping a thought in my head… And oh—did I mention focusing? I have been called the “ADHD Poster Child” most of my life. I’ve acquired some strategies over the years that have helped me overcome the crippling problem of getting distracted, and have allowed me to become a great cook, to graduate with honors, and to run a total of 3 small businesses. Here are my biggest tips:
The chair and timer
Before I start recounting my youthful exploits, you should know I started off life as a 2 legged terror! Back in the days before “Time Outs” were all the rage, I subjected my mother to a host of daily shenanigans that inevitably drained her of all patience. Eventually, she would snap, grab me firmly by my waist, and plop me down on a yellow stool. Then she set a timer on the stove for 5 to 10 minutes, and gave me a simple task to complete, such as chopping carrots. Pretty straight forward, right? The interesting thing was this simple act was training me to remain in one place for short periods of time, and simultaneously helping my brain focus on a specific task. It wasn’t long before I was willingly crawling onto that yellow stool to help my Mom with the cooking. Over the years, I eventually learned to make my way around a kitchen quite well!
Tip – Find a designated place to do a particular task for a short period of time, and use a timer to add some urgency and focus.
The torture of routine
My grades weren’t so hot during my pre-teens because I wanted to watch TV, play football, ride my bike, go fishing, or do anything other than sit down to do homework. My father volunteered to help me with my worst subject—spelling—spending an hour with me every evening before dinner.
First, he’d have me write down all my vocabulary words in the center of a sheet of paper. Next, I’d write down one of those words in a corner of the page, and then rotate the page to a different corner, trying to spell it. Again and again I would turn it until I could spell the word correctly 3 times in a row. Two valuable lessons came out of this: The routine of designating a time to focus on something was helpful in priming my brain for that particular activity. I was also learning accountability because I knew my Dad expected me to improve; so I doubled my efforts to excel each time we worked together.
Tip- Give yourself a designated time to do specific tasks during your week. Being consistent in this way helps with planning, and also primes your brain and mood for tackling the task at hand. If you really want to keep yourself on track, find someone to hold you accountable. This also pushes you to perform at a higher level!
The lock down
A few years later, I really wanted to do things on my own. (I was a teenager, of course.) I discovered the bliss of locking myself in a small room with no distractions! At first, I was able to study for 20 minutes straight. After a few weeks, I stretched it to 45 minutes with no breaks, and my grades began improving from Ds to Cs, and eventually from Bs to As! It was a scholastic miracle! In later high school and early college years, the cab of my 1978 Ford F-150 became my personal study hall. I’d pack up my books and supplies, and drive my truck to a scenic location, overlooking a valley or river—and stayed in that cab writing my papers, studying for tests, and taking periodic breaks to enjoy the view.
Tip- Limit your distractions by clearing off your desk, closing down your email and shutting off your smart phone. When you’re ready to dig into a task, find a new location that will give you privacy and limit your interactions with other things or people.
Stretching the brain
When college finals arrived, I needed a new tactic that would allow me to study for multiple hours over multiple days. Using the lock down method, I would find an empty classroom after school hours to study without interruption. I found I was able to sustain focus longer if I studied in regimented sprints and breaks- studying for 30 minutes, taking a 5 minute break, and then repeating the process. After a few months, I could go for 90 minutes of studying with a 10 minute break, and was able to remain focused for 6 hours at a time. It was my version of integral “Brain Training”. Many years later, when I began my first business venture, I discovered thorough trial and error, that I worked best in 50-minute increments. After launching my second business, I learned from Will Turner, my present business partner, to integrate this 50:10 minute ratio in my work calendar. I accomplished this by blocking time in 60 minute chunks and then designating that time for particular activities. This tripled my productivity over the years!
(Note: A recent article in Fast Company explains that the brain can only focus in 90 to 120-minute cycles before it needs a break. Seeing as everyone is different, I suggest experimenting with this time frame, and find out what works for you!)
Tip – Training your brain is like training muscles—it’s not going to happen all at once. You can, however, increase your ability to focus longer by starting with shorter amounts of time, eventually building up to longer stretches of time. Stringing these blocks of focus time together makes for a very productive day!
Whatever your situation, we all can use more focus in our lives. Mix and match a few of these strategies in your work day. If you want more productivity and balance in your life, there is another really cool program out there. Click here to read more.
