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Tips for Staying Focused When You Have ADHD: A Guide for Teens

Introduction

If you’re a teen with ADHD (Attention Deficit Hyperactivity Disorder), you might struggle with focusing on schoolwork, completing assignments, or staying attentive in class. ADHD can impact your ability to organize, manage time, and concentrate. But the good news is there are specific strategies you can use to help improve focus. In this guide, we’ll explore some tips and techniques that can help you succeed academically and personally, all supported by research.

1. Break Tasks into Smaller Steps

ADHD can make large tasks feel overwhelming, leading to procrastination or anxiety. Research suggests that breaking tasks into smaller, manageable steps can help make tasks feel more achievable and less intimidating (Barkley, 2015). For example, instead of trying to complete an entire project in one sitting, focus on completing just one part at a time.

Tip: Create a checklist of small tasks related to a big assignment. Checking off each step can give you a sense of progress and accomplishment.

2. Use a Timer for Focused Work Sessions

A technique called the Pomodoro Method can help increase focus by breaking study time into intervals (Cirillo, 2006). Set a timer for 25 minutes and work on a task until the timer goes off. Then, take a 5-minute break before starting the next session. This technique helps build a habit of staying focused in shorter bursts, which is easier to manage with ADHD.

Tip: Use a kitchen timer or a timer app on your phone to help stick to the intervals. Remember to reward yourself with a break after each work session!

3. Minimize Distractions in Your Study Environment

ADHD makes it challenging to ignore distractions, so it’s essential to create a study space with minimal distractions. Studies show that a quiet, organized environment can improve concentration for people with ADHD (Tuckman, Abry, & Smith, 2002). This means turning off your phone notifications, keeping only necessary items on your desk, and, if possible, studying in a quiet place.

Tip: If you find it hard to stay off your phone, consider using apps like Forest or Focus@Will, which are designed to help you focus by blocking distractions.

4. Set Realistic Goals and Prioritize Tasks

ADHD can make it tough to prioritize, so setting clear, realistic goals can help keep you on track. Studies suggest that prioritizing tasks can help reduce stress and improve time management skills for those with ADHD (Brown, 2013). Each day, make a to-do list and identify your top priorities. This will help you tackle the most important tasks first.

Tip: Use planners or digital tools like Google Keep or Trello to organize your tasks and track your progress.

5. Practice Mindfulness Techniques

Mindfulness can help improve focus and reduce impulsivity, which can be especially helpful for teens with ADHD (Zylowska et al., 2008). Mindfulness involves paying attention to the present moment without judgment. Practicing simple mindfulness exercises, such as deep breathing or short meditation sessions, can help you feel more centered and focused.

Tip: Try practicing deep breathing exercises before starting your homework or during study breaks to help clear your mind and refocus.

6. Take Regular Physical Activity Breaks

Physical activity has been shown to improve focus and cognitive function in individuals with ADHD (Medina et al., 2010). Exercise can help increase dopamine levels in the brain, which play a role in attention and focus. Taking short, active breaks, such as a walk or a quick workout, can help recharge your brain and prepare you for focused work.

Tip: When you start feeling restless or unfocused, take a five-minute walk or do some stretching to reset your energy.

7. Get Enough Sleep

Sleep plays a critical role in concentration and focus, especially for people with ADHD. Studies show that teens with ADHD often have disrupted sleep patterns, which can worsen symptoms (Owens, 2005). Aim for at least 8-9 hours of sleep each night to help you feel more alert and ready to focus.

Tip: Establish a consistent bedtime routine, avoid screens an hour before bed, and keep your bedroom as dark and quiet as possible to improve sleep quality.

8. Reward Yourself for Completing Tasks

Rewards can help motivate you to stay focused. Studies show that reward-based systems are effective for managing ADHD symptoms (Pelham et al., 2017). You can set up a reward system for yourself by choosing something you enjoy as a “treat” after you finish a task.

Tip: For example, after completing your homework, reward yourself with a favorite snack or time on your favorite video game.

Conclusion

Staying focused with ADHD can be challenging, but using these strategies can help you improve your focus and manage your time better. Remember, it’s okay to take small steps and make adjustments as you go. With practice, patience, and support, you can succeed both in school and in personal goals.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years experience in the Social Work field. He may be reached at 6066570532 ext 101 or by email at john@sekybh.com.

References

• Barkley, R. A. (2015). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment. Guilford Publications.

• Brown, T. E. (2013). A new understanding of ADHD in children and adults: Executive function impairments. Routledge.

• Cirillo, F. (2006). The Pomodoro Technique. FC Garage.

• Medina, J. A., Netto, T. L., Muszkat, M., & Batistela, M. E. (2010). Exercise impact on sustained attention of ADHD children. Health, 2(11), 1244-1250.

• Owens, J. A. (2005). The ADHD and sleep conundrum: A review. Journal of Developmental & Behavioral Pediatrics, 26(4), 312-322.

• Pelham, W. E., Fabiano, G. A., & Massetti, G. M. (2017). Evidence-based psychosocial treatments for attention-deficit/hyperactivity disorder. Journal of Clinical Child & Adolescent Psychology, 34(3), 449-476.

• Tuckman, B. W., Abry, D. A., & Smith, D. R. (2002). Learning and motivation strategies for students with ADHD. Journal of Learning Disabilities, 35(4), 321-333.

• Zylowska, L., Ackerman, D. L., Yang, M. H., Futrell, J. L., Horton, N. L., Hale, T. S., & Smalley, S. L. (2008). Mindfulness meditation training in adults and adolescents with ADHD: A feasibility study. Journal of Attention Disorders, 11(6), 737-746.

Each of these strategies can be helpful on its own, but combining them may provide the most benefit. Give yourself grace as you try these new approaches, and keep experimenting to find what works best for you.

Navigating the Transition: Setting New Goals and Priorities for Men Retiring

Part 2 of a 7-part series on Men Transitioning into Retirement

Retirement, once seen as the golden years of relaxation, can often be a challenging phase for men transitioning from their professional careers to a new, unstructured lifestyle. The sudden halt in routine, loss of purpose tied to one’s job, and the shift from productivity to leisure can create emotional and psychological strain. One of the most effective ways to ease into this major life change is to focus on setting new goals and priorities, reorienting purpose, and redefining fulfillment in life beyond work. This process is not only essential for maintaining mental health but also for leading a meaningful and active retirement.

The Emotional Impact of Retirement on Men

For many men, especially those who have had long, successful careers, work becomes intertwined with identity. The abrupt end of the professional chapter can result in feelings of loss, a lack of direction, or even depression. Studies have shown that retirement is associated with a 40% increase in the likelihood of developing clinical depression and a 60% increase in the risk of developing physical health issues .

Men are particularly vulnerable in this regard because societal expectations often emphasize career achievement and financial success as key markers of masculinity. Upon retiring, many men struggle with finding meaning outside of the role they played in the workforce. It is in this context that setting new goals and adjusting priorities becomes essential to prevent a sense of purposelessness from setting in .

The Importance of Setting New Goals and Priorities

When a man retires, he steps into a phase of life that, while offering the luxury of free time, can also feel overwhelming if not approached with purpose. According to psychologists, setting new goals provides retirees with a fresh focus, which is crucial for cognitive and emotional health . These goals, unlike work-related achievements, should prioritize well-being, social connections, and personal growth.

The shift to retirement can offer a wealth of opportunities to engage in activities that were previously put on hold. Whether it’s taking up a hobby, learning new skills, volunteering, or fostering relationships, these endeavors help maintain a sense of purpose. Setting priorities around health, for example, often rises to the forefront for many retirees. Engaging in physical activities, such as walking, swimming, or yoga, not only improves physical well-being but also has profound effects on mental health and overall happiness.

Moreover, financial planning and personal development can form new central goals for retirees. For instance, taking time to manage and plan personal finances post-retirement can provide peace of mind and a sense of control during this transition.

Tips for Setting New Goals in Retirement

  1. Explore Hobbies and Interests: Retirement offers a unique chance to rekindle interests that were sidelined during one’s career. Learning new skills, pursuing hobbies, and developing talents that weren’t part of one’s working life provide new sources of fulfillment.
  2. Set Health-Oriented Goals: Retirement allows for focusing on physical and mental well-being. Prioritizing fitness, whether through exercise or mindfulness practices like meditation, is key to a fulfilling retirement.
  3. Volunteer or Mentor: For many retirees, giving back becomes a fulfilling pursuit. Volunteering or mentoring provides a sense of contributing to the community or younger generations, offering social engagement and purpose .
  4. Foster Relationships: The post-retirement phase provides more time to cultivate deeper connections with family and friends. Prioritizing relationships enhances emotional well-being and can combat loneliness, a common issue faced by many retirees .

Shifting Priorities to Wellness and Life Balance

As work is no longer the center of life, new priorities must emerge. Shifting focus from financial success to personal well-being is a common and beneficial transition for men after retiring. Research shows that men who prioritize health, family, and hobbies over financial gain post-retirement report higher levels of satisfaction and happiness .

Maintaining a healthy routine, embracing flexibility, and enjoying leisure activities not only help in the adjustment phase but also improve longevity and quality of life. This might include setting small, manageable health goals such as walking a set number of steps a day or cooking nutritious meals. Developing these personal routines is crucial for retirees who may otherwise feel adrift without the daily structure provided by work.

Conclusion

Retirement is one of life’s most significant transitions, and for men, the challenge often lies in reimagining purpose and fulfillment beyond a career. By setting new goals and shifting priorities toward personal well-being, mental health, and social engagement, men can navigate retirement with a sense of purpose. Whether through hobbies, health, volunteering, or relationships, setting meaningful goals helps retirees live their golden years with vitality and joy.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the social work field and is based in London Kentucky through Southeast Kentucky Behavioral Health, LLC. Mr. Collier may be reached by phone at (606) 657–0532 extension 101 or by email at john@sekybh.com.

References

  1. Allen, J., & Gallagher, M. (2020). The Psychology of Retirement: How to Manage the Transition. New York: HarperCollins.
  2. Kimmel, M. (2018). “Finding Purpose After Retirement: A Guide for Men.” Journal of Men’s Studies, 26(3), 345-357.
  3. Kintner, E. (2019). “The Emotional Impact of Retirement and Strategies for Mental Wellness.” Psychological Review, 122(4), 566-580.
  4. Roberts, S. (2022). Redefining Success: How Retired Men Find Fulfillment. London: Routledge.
  5. Weiss, D. (2017). “The Health Effects of Retirement: Psychological and Physical Health Outcomes.” Aging and Society, 38(1), 79-98.
Navigating the Transition: How Men Can Use Ways to Cope with Adjusting to Life After Retirement

Retirement marks a significant milestone in a man’s life, signaling the end of a long and fulfilling career and the beginning of a new chapter filled with opportunities for leisure, personal growth, and exploration. While retirement can bring about a sense of freedom and relaxation, it can also present challenges as men adjust to a life without the structure and routine of work. Just as Ways helps drivers navigate unfamiliar roads, men can utilize strategies and tools to help them navigate the transition to retirement successfully. Each topic in this article will spark a new article each week in this series on men “Navigating the Transition”

1.  Set New Goals and Priorities: 

Similar to setting a destination in Waze, men should establish new goals and priorities for their retirement years. Whether it’s pursuing a long-held passion, traveling to new destinations, or spending more time with family and friends, having clear goals can provide a sense of direction and purpose in retirement.

2.  Create a Routine

Retirement can disrupt the daily routine that many men are accustomed to during their working years. Establishing a new routine can help create structure and stability in retirement. Setting aside time for exercise, hobbies, social activities, and relaxation can help men adjust to their new lifestyle and maintain a sense of balance.

3.  Stay Socially Connected:

Social connections play a crucial role in mental and emotional well-being. Just as Ways provides real-time updates and traffic information, staying connected with friends, family, and community groups can help men navigate the social landscape of retirement. Joining clubs, volunteering, or participating in group activities can provide opportunities for social interaction and support.

4.  Explore New Opportunities:

Retirement offers a unique opportunity for men to explore new interests and experiences. Just as Ways suggests alternative routes, men should be open to trying new things and stepping outside their comfort zone. Whether it’s learning a new skill, volunteering for a cause they are passionate about, or embarking on a new adventure, embracing new opportunities can enrich their retirement years.

5.  Manage Finances Wisely:

Financial planning is essential for a smooth transition into retirement. Men should review their financial situation, create a budget, and make informed decisions about their retirement savings and investments. Seeking guidance from a financial advisor can help men navigate the financial aspects of retirement and ensure their financial security in the years ahead.

6.  Prioritize Self-Care:

Taking care of one’s physical and mental health is crucial during the retirement years. Just as Ways helps drivers reach their destination safely, men should prioritize self-care activities such as exercise, proper nutrition, adequate sleep, and stress management. Engaging in activities that promote well-being can help men maintain their health and vitality in retirement.

Adjusting to life after retirement is a significant transition for men that requires careful planning, adaptability, and a willingness to embrace new experiences. By utilizing strategies and tools like Ways to navigate the challenges of retirement, men can successfully transition into this new phase of life with confidence and purpose. Retirement is not the end of the road but a new beginning—a time to explore, grow, and enjoy the journey ahead.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the social work field and is based in London Kentucky through Southeast Kentucky Behavioral Health, LLC. Mr. Collier may be reached by phone at (606) 657–0532 extension 101 or by email at john@sekybh.com.

Sources:

  1. Ryan, R. (2019). Retirement reinvention: Make your next act your best act. McGraw-Hill Education.
  2. Zelinski, E. J. (2019). How to retire happy, wild, and free: Retirement wisdom that you won’t get from your financial advisor. Ten Speed Press.
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  2. The Gerontologist. (n.d.). Retrieved from https://academic.oup.com/gerontologist
  1. AARP. (n.d.). Retrieved from https://www.aarp.org
  2. National Institute on Aging. (n.d.). Retrieved from https://www.nia.nih.gov
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  1. Employee Benefit Research Institute. (2022). The retirement transition: Insights and strategies. Retrieved from https://www.ebri.org
  2. Psychology Today. (2023). Adjusting to retirement: Psychological perspectives. Retrieved from https://www.psychologytoday.com
  3. U.S. Department of Health & Human Services. (n.d.). Retrieved from https://www.hhs.gov