Adult ADHD Distractions – Conquer with Practical Strategies Part 1

Adult ADHD Distractions and Practical Strategies

Adults with ADHD often have challenges staying focused on the task at hand and avoiding distractions. This article is part one of a four-part series titled “Strategies for Conquering Everyday Adult ADHD Distractions while Working, Driving, Dating, and Shopping”.

If you want the complete four-part report, click here to download Strategies for Conquering Everyday Distractions while Working, Driving, Dating, and Shopping. These practical strategies are especially valuable for adults with ADHD.

Minimizing Adult ADHD Distractions While Working

Adults with ADHD employ many techniques to minimize distractions when they’re at work. There is one method that every adult with ADHD should have in their toolkit.

Adult ADHD Distractions woman working on cell phone and computer in car


If you have a lot on your “to do” list, and you know you’re often your own biggest distraction, try a proven method to work in short bursts of focused activity. This method is called The Pomodoro Technique. It was created by Francesco Cirillo, the author of The Pomodoro Technique, Do More and Have Fun with Time Management.

Adult ADHD Distractions The Pomodoro Technique book cover

In case you didn’t know, the word, pomodoro, is the Italian word for tomato. The Pomodoro Technique is easy to implement with just a timer. Depending on your work environment, you might want to use an online timer to be considerate of your work associates.

Adult ADHD Distractions tomato kitchen timer

Adult ADHD Distractions – How The Pomodoro Method Works

With the Pomodoro method, you chunk your work in to 25-minute sessions and then take short breaks in between sessions. After four Pomodoro sessions, you reward yourself with a longer break. Note that it’s important to remove yourself from electronics during your breaks. Some good break activities include grabbing a cup of coffee, stretching your legs, speaking to a colleague, or straightening your work space.

This helpful article provides valuable tips about the Pomodoro method and also weighs the pros and cons of using this strategy.

Article: The Pomodoro Technique: Staying Focused Throughout the Day.

For even more help and examples illustrating how to apply The Pomodoro Technique to your life to help you minimize your work distractions, check out this additional book:

Adult ADHD Distractions The Pomodoro Technique Illustrated - How to do More in Less Time book cover

Pomodoro Technique Illustrated: The Easy Way to Do More in Less Time, by Staffan Noteberg.

Fortunately, the good news is that putting in long hours will reduce your productivity. Implementing a system like the Pomodoro Method with regular short breaks will minimize distractions and increase your focus and productivity. The Pomodoro Method is worth a try if you have Adult ADHD and you haven’t found a productivity method that helps you work at your peak performance.

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