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Staying focused throughout the day can often feel like navigating a rollercoaster, with its unexpected twists and turns. Some days, you’re effortlessly productive, while on others, even a few minutes of concentration seems daunting. Here’s a breakdown of seven straightforward strategies on how to stay focused and productive in personal tasks.
These tips, although particularly beneficial for individuals with ADHD, are universally applicable for anyone looking to enhance their daily concentration.
Quick Overview
- Start your day with low dopamine
- Practice meditation
- Jot down your thoughts
- Engage in physical activity
- Limit app and social media usage
- Consider supplements like Berocca
- Avoid substances
1. Start Your Day with Low Dopamine
Drawing from neuroscientist Andrew Huberman’s insights, beginning your day with low dopamine activities can significantly improve focus. People with ADHD often have lower baseline dopamine levels, which can make mundane tasks feel overwhelming. Dopamine, a key motivator, spikes with activities like checking your phone or drinking coffee, leading to eventual crashes and lower baseline levels.
Low-dopamine morning routine tips:
- Avoid checking your phone right after waking up
- Drink a full glass of water
- Skip caffeine initially
- Have a light, nutritious breakfast
- Read a chapter of a book to start your day slowly and purposefully
2. Practice Meditation
Meditation can be transformative for focus. This practice helps quiet a busy mind and enhances awareness of the present moment. Regular meditation strengthens brain areas linked to concentration, such as the prefrontal cortex and hypothalamus.
Meditation tips:
- Start with 5 to 10 minutes
- Choose whether to close your eyes or focus on an object
- Sit in silence or use a repeated word as an anchor
- Consider using simple apps like ‘Oak — Meditation & Breathing’
3. Jot Down Your Thoughts
Writing things down can greatly improve focus, a tip I received from my dad, who also has ADHD. This habit clarifies thoughts, boosts concentration, and enhances memory retention. It can be a true game changer on how to stay focused and productive in personal tasks.
Why writing helps:
- Slows down the thought process, bringing clarity
- Focuses attention on tasks and processes
- Improves memory and information retention
Apps like Twos, which offer features like automatic reminders and task carry-over, can replicate the benefits of writing on paper with added digital advantages.
4. Engage in Physical Activity
Physical exercise enhances brain health by increasing blood flow and oxygen to the brain, improving memory, problem-solving, and attention. For individuals with ADHD, exercise helps regulate dopamine levels, naturally improving focus and attention.
Exercise ideas:
- Go for a run or walk
- Try a short calisthenic workout
- Find any activity that gets you moving
5. Limit App and Social Media Usage
Apps and social media often deliver quick dopamine hits, creating an addictive loop that disrupts focus. Platforms like X (formerly Twitter) measure success by the amount of time users spend on them, which can detract from more meaningful activities. You’d be amazed how these small changes can aid your journey on how to stay focused and productive in personal tasks.
Tips to reduce app usage:
- Remove apps from your home screen
- Log out of social media accounts
- Create friction to reduce mindless scrolling
6. Consider Supplements Like Berocca
Berocca, a supplement rich in B and C vitamins, can provide a temporary focus boost for about 1–2 hours. B vitamins support neurotransmitter function, while vitamin C improves mood, both contributing to better focus.
Note: After taking Berocca, you might notice a temporary change in urine color to bright neon yellow.
7. Avoid Substances
Substances like sugar, alcohol, and caffeine can significantly impact focus, especially for individuals with ADHD who are more prone to dopamine spikes. These substances can disrupt the natural balance of brain neurotransmitters, so avoiding them helps maintain stable focus and alertness. It greatly works on how to stay focused and productive in personal tasks.
Implementing these tips on how to stay focused and productive in personal tasks, in our fast-paced, stimulant-heavy world. However, avoid overwhelming yourself with too many changes at once. Instead, pick the strategies that resonate most with you, practice them consistently, and adapt them to your personal goals.
Remember these ways can help you how to stay focused and productive in personal tasks:
- Save and review this list as needed
- Practice the tips regularly
- Adapt them to suit your needs
Read more on 7 Japanese techniques to help prevent overthinking.
