I have tried absolutely everything I can think of to limit distractions during the work day and none of it has worked. Working from home has only made it 100 times worse because now I know there are other more interesting things to be distracted by all around me. What do you do to hold focus during working hours? What will get me to be able to work for longer than 35 minutes without getting distracted?

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Lately I’ve leaned into the distractions. I do this by using the Pomodoro method. It’s a work technique where you work for 25 minutes and take a five minute break - that’s one Pomodoro. After four Pomodoros you take a longer - generally 15-20 minute break.

I’ve seen a lot of people tweak these timings. The 25 felt too short for me. So I’m trying out 30 minutes with a five minute break and a 20 minute longer break. The key there is discipline (which is super hard for us with ADHD!), but it’s helping. I can tell myself to hold off for a little longer. Then I can get distracted all I want in that break time. Once that timer rings, I know I have to stop (I know, also hard for us).

I’m only two weeks in, but it’s helping me. I also use Todoist. So, any time a new thing I want to research or complete pops up, I log it as a task in Todoist as something to come back to. I’d say I go back to half and delete the other half. This also REALLY helps me with the short-term memory issues that come with ADHD. Now, I’m forgetting a lot less personal and work tasks.

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I use pomodoro technique too. Focus-To-Do app. It helps me so much (when I can find it in me to open the app... 🥴). I'm also trying out listening to ADHD sounds on YouTube. Apparently we concentrate better listening to certain frequencies

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Hope it works for you!

We’ll, the answer for me is primarily medication.
Sometimes I can trick myself into hyper focus by telling myself I only have to make 15 minutes worth of progress on something, setting a timer, and then totally ignoring the timer when it goes off.

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