Strategies for focus and daily routine

Most people have days when it is hard to concentrate, when tasks pile up or when appointments slip their mind. That is a normal part of life. The ideas below are general, everyday strategies that many people use to organise their time and attention, whether or not they have a diagnosis of any kind.

These strategies are not a treatment for ADHD or any other condition, and they are not a substitute for advice from a doctor. Take what is useful, leave what is not, and adjust things to suit your own life.

Use external reminders

Relying on memory alone can be tiring. Moving reminders out of your head and into the world around you can make them easier to act on.

• Keep one calendar or planner for appointments, deadlines and commitments, and check it at the same time each day.
• Set alarms or phone reminders for things that need to happen at a particular time, and give each one a clear label.
• Put visual cues where you will see them, such as a note by the front door or a checklist on the fridge.
• Keep things you use every day, like keys and your wallet, in the same spot.

Break tasks into smaller steps

Large or vague tasks can be hard to start. Breaking them into smaller, specific steps often makes the first move clearer.

• Write the task down, then list the first two or three concrete actions.
• Make the first step small enough that it feels easy to begin.
• Tick off each step as you finish it, so you can see what has been done.
• If a task feels stuck, ask yourself what the very next physical action is.

Build simple routines

Routines reduce the number of small decisions you need to make each day. They do not need to be rigid to be useful.

• Start with one or two anchor points in the day, such as a set morning routine or a short planning time each evening.
• Link a new habit to something you already do, such as reviewing your planner while the kettle boils.
• Keep routines realistic, and expect that some days will not go to plan.
• Review what is and is not working every so often, and adjust as your circumstances change.

Look after your sleep

Sleep affects concentration, mood and energy for everyone. The Australian Government’s movement guidelines for adults recommend 7 to 9 hours of good quality sleep with consistent bed and wake up times. Healthdirect also has general information about sleep and practical tips for better rest.

Simple steps may include keeping a regular sleep schedule, winding down before bed, and limiting screens and caffeine later in the day. If sleep is a persistent problem, it is worth raising with a GP.

Move your body

Regular physical activity supports general health and wellbeing. The same guidelines recommend that adults be active on most days, preferably every day, and break up long periods of sitting as often as possible.

Movement does not need to be formal exercise. A walk at lunchtime, stretching between tasks or standing up during phone calls all count. Some people find a short break for movement helps them return to a task with a clearer head.

Reduce distractions where you can

Your surroundings can make focus easier or harder. Small changes may help.

• Turn off notifications you do not need while working on a task.
• Keep your workspace as clear as practical, with only the things you need for the job in front of you.
• Try working in set blocks of time, with planned breaks in between.
• If noise is a problem, consider headphones or a quieter spot.
• Let the people around you know when you need uninterrupted time.

When to talk to a GP

Everyday strategies can be useful for anyone. However, if difficulties with attention, organisation, restlessness or routine are affecting your work, study, relationships or daily life over a long period, it may be worth talking to a GP. A GP can listen to what you are experiencing, consider the range of possible explanations and talk with you about next steps.

You can speak with your regular GP, or read about how a consultation works at Everion Health.

References

• Australian Government Department of Health, Disability and Ageing. Recommendations for adults (18 to 64 years), Australian 24-Hour Movement Guidelines.
• Healthdirect Australia. Sleep.

Please note

Individual results vary based on your circumstances. Assessment findings do not guarantee a particular diagnosis, treatment or outcome.

Telehealth is not suitable for all ADHD-related concerns. Your GP may recommend in-person assessment, urgent care, a review by your regular GP, a specialist referral, further investigation or no treatment, depending on your circumstances.

Everion Health does not provide emergency or crisis care. If you are in immediate danger, call 000. For 24-hour crisis support, call Lifeline on 13 11 14.