DISTRACTION is not just for those of us with ADHD

Does this sound familiar...

I sit down to get some work done, and I can't find my desk under all the piles I've been collecting. In order to make some space, I just tidy up a bit... for 45 minutes!ond, and 15 minutes later I can't remember why I'm checking the mail and still don't know if I need a jacket.

Or how about this...

I sit down to get some work done, and I can't find my desk under all the piles I've been collecting. In order to make some space, I just tidy up a bit... for 45 minutes!

DISTRACTION is not just for those of us with ADHD anymore.

Whether it's things in our physical environment or information that we are consuming, it is easy for the clutter to take over. It may not even LOOK like clutter, but it is still taking up space in your brain.

How can we clear the clutter and work through the distractions? Honestly, the answer is as unique as each individual. Here are three ideas that are generally agreed on to help:

1. Reduce physical distractions.

Craig Ballantyne suggests that you sit at your desk and stick your arms straight out in front of you. Turn in a complete circle. Anything that is within your reach is a distraction. Move it.

Personally, the best thing I ever did in my office was put my "to be filed" pile BEHIND me. It's a little less convenient to add things to the stack, but I don't see it all day long, and I can focus on my work better.

2. Manage your mental distractions.

Most of us juggle a lot of things - work, families, causes that matter to us - and on top of that, the world continues to throw things at us. Keeping our minds on anything long enough to get from the beginning to the end seems to be getting harder and harder. One client described it as, "I plan out what I'm going to focus on, and then in the middle, my brain surprises me with something new."

When that surprise pops up, write it down. (or record a note to yourself) .. make sure that you won't forget to circle back to it, and then keep doing what you planned. If you have a LOT on your mind, consider doing a brain dump when you first sit down to work.

The number one thing for managing your mental distractions is ... meditation - anything from simple breathing exercises to repeating a mantra, or a guided meditation. It's important to give your brain the space and time to decompress, wander (face it, everyone's does), and create more space to process all the information.

3. Take Reasonable Breaks

If you find that you are easily distracted, it can take a LOT of energy just to shut out the noises, visual stimuli, and every little thing calling out to you. Then you have to actually do whatever you intended to not be distracted from. It can feel like you're spending twice as much energy as other people just to get the same results.

We forget that when we worked in offices the interruptions we faced throughout the day were also breaks. You'd get up to get more coffee and find people to chat with in the hall. Someone would come by with a quick question, and you'd look away from your monitor. These breaks may have actually made it easier to concentrate than sitting in a home-office by yourself with nobody interrupting.

Finding your rhythm in a day includes knowing when to take breaks, what kind of breaks work for you, and how long they should be. The longer you push through without a break, the harder it can be to concentrate. Everyone's best way to work is different, and it can take trial and error to figure it out. Even just getting up and looking away from your computer for two minutes between projects can make a big difference over the course of a day.

Lots of people are struggling with distraction these days. If you find this a challenge, don't feel bad. Take a look at your physical environment, give yourself some mental space, and play around with your daily rhythm to help you find the energy and focus that you're looking for.