Cant stay focused? Have trouble listening? Constant fidgeting? Does it seem like your child (or you) is always losing things? Learning how to deal with ADHD is a lifelong task. Over time as you get to know how your child’s brain (or yours) works, getting things done gets easier.
Below are some simple and effective ADHD techniques that can be used to deal with hyperactivity, increase productivity, and help maintain focus on day-to-day tasks.
Visual Aids
Visual aids such as checklists, schedules and reward charts, can work wonders. When we can see a schedule or a to-do list, rather than relying on memory, daily tasks becomes easier because we know what is expected of us. This means creating several schedules and placing them where they can be seen. For example a step-by-step morning routine cardboard and a nighttime routine cardboard, where time limits are assigned for each step, posted where your child can see. At school (or work), using a color-coded daily planner to keep track of assignments and an end of day checklist when packing his/her backpack. A weekly reward chart can also help keep your child motivated. The best part about visual aids is a simple google search can provide you with hundreds of options; just choose the ones that apply, personalize and print.
A great online resource for visual aids is https://www.teacherspayteachers.com , tools created by teachers but you do not have to be a teacher to access it!
Fidget Toys
There is an abundance of inexpensive fidget aids available on the web that are very helpful for regulating hyperactivity and promoting concentration and focus. These tools keep hands busy, feet moving, mouth chewing – basically whatever works to keep you focused. Its impossible to list them all but these include stress balls, finger poppers, fidgeting foot band (placed across desk chair to bounce feet on), chewy pencil toppers, chewable jewelry, weighted lap pads, etc.
If you are unsure of which fidget toys will actually be effective, observe your child for a week while doing homework. At the end of a 20-25 minute work period, do they start to squirm? Bounce their legs? Play with their hands? Bite their pencils? Constantly ask for snacks and/or water? This will provide you with the clues to what type of stimulation they need to keep focused. This also applies to adults!
Many sites also offer a starter kit with various options to help you narrow down. A good resource for fidget toys is https://therapyshoppe.com.
Focus Music (or Silence!)
Many studies have shown how music can help attention and focus in people with ADHD. Because everyone is different, knowing which type of music or genre helps you best has to come from trial and error. Luckily there are many “focus” playlists available on the web (Youtube, Spotify, etc) to sample. These preset playlists span different genres and tempos – rock, classical, electronic, binaural beats, low tempo, up tempo, etc., so you will be able to find the type of music that is right for you.
On the other hand, you may find music or any type of other background noise a complete distraction. In this case noise cancellation headphones may be the answer. For your child what’s important is figuring out what type of headphones he/she is more comfortable with – over the ear headphones or do they prefer discreteness (in-ear headphones)?
Timers
Its very easy to lose track of time, especially if we are hyper-focused on something. Timers are an invaluable aid to keep track of time spent on a particular task or activity. A visual timer should be placed in an area where you or your child have the ability to glance and it and see time remaining for the particular task. For example, for homework, setting the timer for 20 minutes, then another 5 minutes for a break, and so forth. Breaks are very important and should be incorporated into tasks.
Timers can also be used to keep track of screen time breaks. Which leads us to the next point…
Technology (the negatives)
For the most part, technology can be a great tool to aid focus and attention. That being said, its important that we set and adhere to daily/weekly screen time limits. For kids, the American Academy of Child & Adolescent Psychiatry provides a general guideline here: https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Children-And-Watching-TV-054.aspx.
For adults setting limits is also very important. One place to start is utilizing the 20-20-20 rule. For every 20 minutes of screen time, take a 20 second break, looking at something 20 feet away. Then slowly incorporate extended break periods when possible.
Technology (the positives)
The good news is that technology provides us with a multitude of options to help manage ADHD symptoms. These run the gamut from smart phone apps and wearable digital therapies, to video games and software. A simple web search can point you in the right direction. Some of these technologies include:
Smart phone apps for time management such as Teux Deux, 2Do, and 30/30;
Revibe Smart Watch: is a wearable device and app that sends vibration reminders to cue kids to focus in the moments when they need it most. It learns over time and adapts to provide personalized prompts. AI continually analyzes the child’s movements, behavior, and focus to provide reports.
Video games designed to increase concentration, such as Play Attention, Captain’s LogAhoy, and SmartDriver3
Software Programs designed to increase attention and working memory, like the CogMed training program.
These are just a few simple hacks to help you or your child stay focused and organized. The trick is to find the ones that work best for you!
