Impulsivity

[NotAChevy]

Another issue I find myself constantly fighting is my impulsivity. I’m easily distracted into going into a new task, or starting something else at a “drop of a hat”. Within my business, that costs me time, energy, and worse off- MONEY. So, I’ve had lots of conversations with my therapist about how to combat this and here’s what we've come up with for me:

- The Pomatoro Technique- using a timer to keep me on track and focused on the task at hand. Then, allowing myself a few minutes to a few to relax or reward myself in some odd way. I've written about this before, and love this technique.

- A technique called EFT. It's mainly used for people who harm themselves, but I use it daily to keep myself on task. The technique requires using a tapping motion, somewhere on your body, that will distract your mind just enough, that it will allow you to refocus on the task at hand. I typically tap my chest, unless I'm in public and don't want to draw attention to myself, then I'll just tap my leg.

- TURN OFF YOUR NOTIFICATIONS! I've turned off all my notifications except for phone. This allows me not to get distracted and stay on my current task. Also, I keep my phone turned down and the screen against the table, so I won't be tempted to look at the phone should it ring. My friends and family know this and will call back numerous times in rapid succession to get my attention if it's urgent they talk to me at that time.

- Playing soft music, without words, in the background. I use this daily and it really helps me keep in tune with whatever I need to do. I really don't know why this works- I guess it tricks the mind into concentrating. I use this daily and can really tell if I forget to turn it on before starting a task.

What works for you??

[SpaceyLacey]

I can totally relate. Some days I use a timer for specific need to do Urgent tasks. I do use music, not as often as I probably should. I’ve been using the news on a tv in a different room recently. Oddly, it makes me aware of time. When the loop repeats itself I know at least an hour has past. Then again, when I answer a call I mute the thing and forget about it sometimes for the remainder of the day.

Should probably go back to music 🤔

[Mamamichl]

I use some of these too. Although I work in special education, I always want to have lofi music on to keep the mood chill. I also am working on getting loop earplugs or glee calmers.

I haven’t tried the tap thing, but it sounds interesting. Any certain strategies for it? I like pomotoro and I do keep almost all of my notifications off. I also use the calm app for 5 minute meditations at lunch to calm my brain.

[G3mini]

Newly diagnosed this year and have not had the benefit of therapy…. your post interested me.

If you don’t mind I have a couple questions….

1) using a timer… just knowing there is a countdown happening how do you resist the urge to ‘peek’ at the time remaining? Or is it to be kept visible? Does this help like a rush to complete ‘something’ before a last minute deadline?

2)Tapping is interesting…maybe similar to a fidget toy? I may try that. I’m kind of wondering if it could be too distracting. I would end up tapping to the ‘song of the day’ stuck in my head or assessing the material I happen to be tapping against.

[NotAChevy in reply to G3mini]

Hey! Sorry it's taken me a little while to respond:

1) I keep the timer turned backward so I can't see it. That way, I don't have a tendency to look at it, or “sneak a peak” as you so eloquently said. The ticking of the timer actually works to keep me on task, never understood why.

2) I'll def tape to the “song of the day” or whatever’s “playing in my head”. I don’t mind this as long as it keeps me on task. Then, I can spend my “free time” investigating the song.

[G3mini in reply to NotAChevy]

Thank you for your reply.

I will definitely give these ideas a try.

[vxnuaj]

Hey! I'm actually quite curious about an inability to focus in ADHD. I understand that attentional deficits is a given with ADHD.

But I was wondering with what frequency does that occur and to what extent does it make your personal life more difficult?