Can I improve my ability to focus?

[Inattentive]

I have a long history of doing menial jobs or being unemployed for long stretches of time despite being academically gifted as a child. Strongly suspect I have ADHD which would fit with my polite expulsion from private school for ‘over exuberance’ back in the 80s.

Despite this I managed to get into university later on and even went on to complete postgrad vocational studies. Yet the stress of it all contributed to some episodes of severe mental illness and I spent months in hospital.

I’m currently working part time from home and struggling with my concentration. The work is not particularly difficult but my brain just shuts itself down for hours on end and I’m falling behind.

While I weigh up the pros and cons of an assessment for ADHD is there anything I could be doing to improve my focus? I’m trying not to think of myself as fundamentally incapable of work. So far, breaking tasks down into tiny chunks and having hourly targets is helping a lot. Are there any other tips or tricks I should try?

look up Jason Lewis Mind Amend in YouTube. He does amazing music and beats that really helps me with my concentration. I find it really helpful when working and it helps me to get into the zone and concentrate.

Thank you so much, I’ll check him out!

Possibly might not help but I swear by the pomodoro method. 25 minutes work, 5 minute break x 4 then a longer break. There’s some great ambient YouTube videos that have the timers on them so you know when to work and break and there’s also a website with just the timer. I swear it’s the only way I get work done.

Diet (avoiding UPF) and exercise helps me slightly. The only thing that’s made a markable difference is taking stimulants

There are also ‘study with me’ videos which I quite like.

i came on to suggest Pomodoro. Also - swallow the frog. If you have an unpleasant task hanging over you, try tackle it first thing in the morning. I also find it helps at the end of the previous day to write a short to do list for the next.

I empathise hugely OP - I’m exactly the same.

Much of this is me - without the expulsion. Which makes you way cooler.
I'm in a rush, but first, I had an ADHD assessment before Xmas, ages 52, and was told I am/do/whatever. The Elvanse has made a HUGE difference. And unlike many drugs, it leaves your system by the end of the day and you never have to take it again. Many people only take it some days.
Second, I've just started working through a book called Stop Procrastinating and Get Things Done. It's written for people who procrastinate and can't concentrate on one task. Something most writers of these books overlook!
I'll check in later to see what other ideas these wise ladies suggest.
Hang in there. You can sort it.

This is the book. I had to buy second hand.

Thanks so much everyone. It’s a big help knowing other people can relate!

I will look into the pomodoro method and keep an eye out for the Adrian Tannock book on WOB, none listed at the moment and it’s £24 on Amazon.

I have tried a few podcasts about procrastination and they’ve shifted my attitude from one of self hatred to compassion.

I always leave the frog until the end, when I’ve built up some momentum and self confidence with the more familiar tasks but perhaps I’m doing it all backwards.

Taking L-tyrosine amino supplement helps me a little. Only a little but I do notice if I stop taking it that I am less productive.

Going to look at Mind Amend now. That sounds interesting.

Going to say l tyrosine too - it works wonders for me - 2 on an empty stomach with caffeine

I’m quite good at staying active by going for regular walks throughout the day but my diet is highly processed. I basically live on Huel at home so I don’t have to worry about shopping, cooking and eating food all of which feels like a massive unreasonable demand. I eat out often so I get my vegetable fix then.

Looking into l-tyrosine. I'm usually better at buying supplements than taking them but getting desperate enough to try almost anything.

Pomodoro YouTube timers with vaguely upbeat piano music have already changed my working life for the better! Tasks that should take 3 hours have so far today taken . . . 3 hours, not 2 or 3 days. At this rate I could afford to live!

I haven’t looked at Mind Amend yet but will during my next five minute break. Thanks again.

Your post resonated with me so much! I don’t think I have ADHD but my mind is so busy, like it’s running at 100miles an hour and when I start a task I find myself going off on a tangent then another and another until I find myself not completing the actual task at all. It’s really hard to stay focussed.

I’m going to try Pomodoro for my next task today as it helped you. And the l tyrosone too.

Hope it goes well! Let us know if it helps?

I’d like to try a lower dose of l-tyrosine than the 500mg I found online. I used to have an overactive thyroid but even though it’s in remission I irrationally fear anything that might make my heart race.

The other option is tweaking your job OP. I am in a role that necessitates hundreds of things happening simultaneously so I have to keep mentally jumping around, with little need to concentrate on one thing for very long periods.

I'm in the same situation as you OP. I'm studying for exams for the first time since leaving school and I'm having to read the same sentences over and over again because nothing sinks in.

I've found banning myself from my phone really helps. I have it for my lunch hour and after tea and that's it. It's amazing what a difference it has made. Quite scary really...

I could potentially thrive in that situation Solasum, hadn’t thought about the fact that the dull repetitive nature of this work is a whole different kind of stress.

It was such an instant anaesthesia for me VintageThoughts, start scrolling mindlessly and the pain would be numbed! Once I realised that sort of procrastination was like a cry for help I seemed to stop doing it altogether.

I always leave the frog until the end, when I’ve built up some momentum and self confidence with the more familiar tasks but perhaps I’m doing it all backwards.

This is actually commonly more effective with ADHD as trying to do the "frog" first can leave you frozen and unable to do anything, even the easy tasks.

Check out the how to ADHD YouTube channel, ADHD essentials podcast and college info geek YouTube channel, I find the productivity tips on these generally work well for me.

Interesting! The frog becomes an interesting and welcome challenge by the time I get to it, I think of it as the ascent at the end of the runway of everything else. This applies to everything in my life, not just work. I need a long runway just to leave the house sometimes!

Thank you so much for the recommendations, I’m looking forward to watching or listening this evening. It already feels like a weight has lifted.

L tyrosine gave me horrendous anxiety, so be careful with it

I’m holding off on the l-tyrosine and also lion’s mane for this reason. Also because I keep buying various B vitamins and forgetting to take them.

In case anyone was wondering there are pomodoro method playlists on Spotify, which works better for me than having YouTube open on a separate tab and no ads if you subscribe.

The only problem is the music keeps playing throughout the five minute rest intervals and I sometimes override and just keep going but that’s okay.

I can’t believe how painless work is now!

Did it resolve when you stopped taking it or did it linger? Wondering whether to risk it for a day if it would say be gone in 24hrs if I stopped taking it. Not sure if it’s worth the risk really.