Dealing with ADHD Distractions

See Jane. See Jane opening the mail. See Jane get distracted by something in the hallway before she's finished. See Jane walk away carrying an important letter. See Jane leave the important letter on the file cabinet. See Jane return to her desk later to find mail spread all over the place. See Jane searching frantically for the important letter.

Jane has a problem familiar to people with ADHD: It's tough for her to stay focused on what she's doing. She jumps from one thing to another leaving a clutter trail of disorganization behind her. Tasks go unfinished. Things get lost. Time gets wasted.

There's an emotional price Jane pays, too. She often is overwhelmed. At her worst she is on edge and stressed out. She loses her temper in her frustration and snaps at people around her. Jane sometimes even resorts to lies to cover her tracks. She is ashamed of herself.

Jane's situation is very typical of adult ADHD. It's an issue that surfaces often in coaching calls. But it doesn't have to be a showstopper. My favorite strategy for overcoming distraction is one I learned from Madelyn Griffith-Haynie, my ADD coaching instructor at the Optimal Functioning Institute.

It's a simple technique called Name the Game.

You'll find Name the Game works best when you jump into it wholeheartedly. It takes a certain amount of concentration. That combined with setting up your work areas to reduce distractions.

Name the Game works best with small tasks. If you're facing a large or complex project, break it into smaller steps and play Name the Game with each of those. Also, many of the tasks ideally suited for Name the Game are candidates for routines, such as starting a new day in the office or putting away tools after completing a project.

Jane realized that for Name the Game to work she needed to become more aware of exactly what she was doing. When she starts opening the mail on her desk she says "The name of the game is Open the Mail." When her eyes drift to the unread article in the magazine lying open on the table, she reminds herself, "The name of the game is Open the Mail." When she hears co-workers nearby talk about the new movie she's wanted to see, she reminds herself, "The name of the game is Open the Mail." And she continues to play the game, and nothing but the game, until it is done.

Jane has learned that when she names a task she becomes more conscious of what she is doing. Her focus improves. She is calmer and more in control. She is less likely to lose things. There are fewer messes to pick up, fewer messes to cover up. She truly can be a winner!

What I want for you is the peace that comes when you can focus on what you want to do and the self-respect that comes when you act the way you want to act. Get started by answering the questions in this month's Apply it to Your Life.

Think about the true price you pay for distraction. Consider the physical costs in time, opportunity or money, as well the emotional costs.

What is the impact of your distraction on the people with whom you live and work?

How would your life be different if you were able to focus on the task at hand?

What three, simple tasks will you choose to play Name the Game? When will you do it?

PS. - Trouble Staying Organized? No Problem! Reserve your copy of 'Organized for Life' at the special 'early-bird' price.

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Through ADD coaching, my clients improve their productivity, increase their profits, and take control of their life. Learn more about ADD coaching for business people and other high-functioning adults with ADHD.

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