Increase Attention Span: Tips and Strategies for Better Focus
The length of time you manage to stay focused on an activity or object is considered your attention span.
While short attention spans are typically associated with children, the reality is that many adults struggle with attention deficits too. On average, individuals are thought to hold an attention span of just 14 minutes. Individuals check their phones as often as 150 times a day, which is every six to seven minutes of their waking lives. University students have been found to give in to distractions such as social media or texting a mere five minutes into studying. While it’s not unusual to have your mind wander when you should be concentrating on something else, attention spans are at an all-time low.
Just how low they sink depends on the task at hand. A neighbor complaining about a stranger, for example, may not hold your attention as long as a circle of friends talking about their latest news or a gripping action movie.
There are, however, a few measures that can be taken to help improve diminishing concentration.
Why Do We Lose Attention?
In the same way, it is necessary to seek out food and water, the brain is designed to be on the lookout for new information. And just as the body is satisfied with the primitive rewards of eating and drinking, the mind is rewarded by the dopamine system for information-seeking behavior.
This positive reinforcement of discovering novel information means humans are far better at giving in to distractions than they are at completing tasks. From an evolutionary standpoint, it makes sense: it was more important to realize there was a wild animal nearby than it was to continue with the activity at hand.
Why Are Attention Levels at an All-Time Low?
In today’s fast-paced society, we are overwhelmed with offers of convenience and instant gratification that hinder our ability to stay focused. Constant distractions and the temptation to seek out immediate satisfaction through online shopping or social media constantly bombard us, with attention spans shortening as a result.
Studies of grey matter show that tuning out things that may distract you is also taxing on the brain – it is not a passive process. So not only do you have the challenge of giving enough attention to the task in front of you, but the brain has to extend resources to cancel out the many annoying or tempting distractions around you too.
Chronic stress levels are also soaring, putting us on high alert for threats. Our tendency to seek out new information therefore increases, resulting in loss of focus and decreased attention spans.
Other Causes of Short Attention Spans
A short attention span may sometimes be the result of an underlying physical or mental health condition.
ADHD is a common disorder that is most often recognized in childhood and lasts into adulthood. Those with ADHD typically have difficulty paying attention and controlling their impulses.
Individuals suffering from depression experience persistent feelings of sadness and loss of interest in activities previously enjoyed. Along with these, struggling to concentrate and hold attention is a common symptom of depression.
Attention issues are also amongst the most common symptoms in individuals after sustaining a brain injury, from mild bumps and concussions to traumatic brain injury (TBI).
Children and adults with learning disabilities such as dyslexia may have difficulty paying attention alongside their issues with basic learning skills, such as reading or spelling.
Poor diet, lack of exercise, autism spectrum disorder and head injuries can also impact an individual’s ability to concentrate.
Skills Needed to Increase Attention
The ability to lengthen one’s attention span is often correlated with specific skills. The first is your ability to handle boredom, restlessness and other uncomfortable emotions that give you the urgent need to switch tasks. This is closely connected to the second aspect of longer attention spans- patience. Practicing more patience can help prevent boredom, and allows you to sit with a slower pace or more subtlety without craving a quicker or more elevated experience. The ability to take an interest in anything is the third aspect of a longer attention span. The more interest you can show in particular tasks, the longer it will be able to hold your attention.
Benefits to Improving Attention Span
Many people think of their attention span concerning their work or study performance. In reality, the ability to hold your attention affects many areas of your life, from work/life balance and achieving goals to improving friendships and romantic relationships, as well as having more control over your mental and emotional well-being.
When you increase your attention span, you work more effectively in less time, as well as generally support your memory and problem-solving skills which impact all areas of your life. Holding your attention for longer allows you to stay engaged in interactions with friends or romantic partners, contributing to better relationships. When you increase your attention span, you are also able to dedicate more time to your hobbies, boosting proficiency and feelings of satisfaction. The inability to hold attention has also been correlated with anxiety disorders, where more attentional control may assist in the limiting of certain thoughts that contribute to anxiety, helping you to feel better overall.
Instant Strategies to Increase Attention Span
Drink Water
Drinking enough water is critical for your mind and body. Dehydration can worsen your ability to think, including mild dehydration that you may not notice. Dehydration for as little as two hours can negatively affect your ability to focus, so ensure you are drinking plenty of water throughout the day if you are exploring how to increase your attention span.
Chew Gum
Chewing gum appears to improve attention and performance, increase alertness and lower stress – at least in the short term. Rather than the gum itself, the act of chewing produces “mastication-induced arousal”, sending more oxygen to the brain that wakes us up and ensures we are fully focused on the task at hand.
Stay Actively Engaged
If you are struggling to pay attention during lectures or meetings, stay actively engaged by asking questions or taking notes. This helps you keep your mind on the present activity versus allowing it to drift. Jotting down notes during an enjoyable podcast could also keep you more present than simply listening. Taking notes by hand is more effective at increasing attention span than using a laptop or other device, which can provide additional distractions.
Remove Distractions
Our brains use precious resources to resist distractions when trying to stay focused. If you are working on how to increase your attention span, an easy strategy is to remove any possible distractions that may serve as obstacles between you and your concentration. Smartphones are an obvious distraction and can interfere with concentration simply by being in the room, even if on silent.
Batch Check Notifications
Keeping your phone and laptop notifications on silent or disabling them together allows you to check them on your terms. If possible, try batch-checking your emails, texts or social media notifications in allotted slots. Even if you need many slots in one day, it is likely to beat the on-demand checking we usually do every few minutes and buy you more uninterrupted time to increase your attention span.
Strategies to Increase Attention Span Over Time
Extend Time Between Breaks
Many breaks are good for refreshing your concentration between tasks. But if you are exploring how to increase your attention span, you can work to extend the time taken between breaks to slowly lengthen your focus in one sitting.
Do More of What You Do Best
Most individuals naturally have a few activities that fully absorb their concentration e.g. drawing, putting together a piece of furniture, finishing a crossword or building a puzzle. These instances where you feel productive, focused and “in the zone” are known as flow states. Practicing those tasks wherever you can and naturally staying focused for extended periods helps increase attention span overall. When considering how to increase your attention span, you can try working on one of these tasks for 30 minutes and then switching to the activity that requires your attention. This will help you stay in a flow state as you work.
Seek Out Flow State Activities
If you’re not sure what naturally absorbs your attention, there are a few characteristics of activities that may induce a flow state. One of those is high consequences that pose a physical, mental or social risk (e.g. surfing, karaoke or engaging in sensational or vulnerable topics of conversation). Another is engaging in multiple sensory streams at once (e.g. playing a team sport or a dance class with a partner). Activities characterized by a stimulating environment offering complexity, novelty or unpredictability could also induce a flow state (e.g. an immersive art exhibition or live concert), as could particularly creative exercises that require out-the-box thinking, such as brainstorming or problem-solving. Seek out activities that offer one or more of these characteristics if you are exploring how to increase your attention span and want to spend more time in a flow state.
Practice Active Listening
While listening requires us to be silent, it is not a passive act. Failing to listen properly is often a sign of a short attention span. We can improve our listening skills and therefore our focus by practicing active listening.
Rather than thinking about what you’re going to say next, focus intently on what the speaker is saying. This leads to more pauses as you contemplate your answer and more thoughtful responses. Building your empathy in conversation also helps hone your focus and keep your mind in the present. This involves constantly imagining yourself in the person’s position to better understand how they would be feeling, using phrases such as, “If I were you, I imagine I’d be feeling…” You could also try reflective listening, where you reflect sentiments that are shared with you in your own words. This requires you to listen attentively to ensure you have understood, encouraging the brain to focus a little harder than it normally would.
Get Moving
The benefits of exercise extend to all areas of our wellbeing, including our cognitive function and therefore attention span. Exercise has been shown to help improve attention and focus particularly in those with attention deficits, such as people with ADHD. This could include activities as simple as a brisk 30-minute walk taken four or five times a week.
Build Your Meditation Practice
Mindfulness and meditation are highly regarded as a method to improve mental health and function. If you are considering how to improve your attention span, evidence suggests meditation can increase focus, with continued meditation potentially improving sustained attention over time. Building upon a meditation practice by starting with two minutes each day at a time and leading up to 10 minutes or more can similarly help increase attention span incrementally.
Try Extreme Temperatures
Recent trends are giving more attention to age-old practices such as cold plunges and saunas. Part of increasing attention span has to do with improving one’s ability to stay with unpleasant feelings. Cold exposure is thought to stimulate the vagus nerve, which can help to both increase attention span and combat depression. If you don’t have access to a cold pool or plunge, try running a cold bath – even adding ice to it – and see if you can sit in it for two minutes while taking deep breaths. Increase this length over time.
Saunas can help increase levels of two hormones: norepinephrine, which increases focus and helps increase attention span, and prolactin, which helps repair nerve cell damage and improve brain function. Endorphins in the body get a significant boost as well, due to heat stress induced by the sauna. Beginners should start with 5-10 minutes, while more seasoned sauna goers should aim for 15-20 minutes in one sitting.
Listen to Music with Your Eyes Closed
Music is a stimulus that may help or hinder when it comes to concentration. Ambient music is discussed more here, but music can also be used front and centre as a tool to increase attention span. Try listening to music with your eyes closed, starting with one song and focusing on the lyrics and tune rather than letting your mind wander. Increase to more songs daily over a week or more. This will help to improve the length of time you can give your uninterrupted focus on the task at hand.
Work Hard, Play Hard
Concentration can be thought of as a muscle when considering how to increase attention span. Strengthening it requires full exertion followed by total rest. Too much exertion results in burnout, while too little rest equals inadequate recovery. If you are exploring how to improve your attention span, breaking up your time into periods of complete focus followed by dedicated rest can help: knowing there is an upcoming break can help incentivize you to sustain concentration and resist distractions. If preoccupying thoughts or ideas arise during the work block that you don’t want to forget, try jotting them down in a notebook to address later. Periods of full rest could include a 15-minute nap, gazing out the window or engaging in casual conversation.
An inability to concentrate despite the motivation to complete tasks is a common occurrence in modern life. Recognizing the influence poor concentration has on your day-to-day can determine the effort you need to give to improve your attention span. This is an ongoing practice that can be cumulatively built upon over time, allowing you to accomplish more of what’s important to you and simultaneously feel better and more efficient while doing it.
Food to Help Focus: Unlock the Power of These Brain-Boosting Foods
The ability to focus plays a crucial role in our lives, both day-to-day and long-term. It is critical for taking in new information, learning new things, executing daily tasks and achieving goals. How well we can concentrate can influence our levels of success, and focus levels can, unfortunately, dwindle as we get older.
Several factors can affect concentration, such as brain training, stress management, environmental elements and sleep. What we put on our fork can also have a significant influence on our ability to focus.
If you want to explore different types of food to help focus, here are many nutritional strategies and specific foods that improve memory and concentration.
Nutrition Strategies
Follow a Balanced Diet
Food is fuel for the brain and body, and a diet lacking essential vitamins, minerals, macros and nutrients can hinder your ability to focus. Following a general healthy nutritional plan improves all cognitive processes in the body, including concentration.
When seeking out food to help focus better, try to take in a balance of complex carbohydrates such as brown rice or sweet potatoes, protein sources such as lean, unprocessed meats, eggs or soya, and healthy fats such as avocadoes, nuts and seeds. Aim for an abundance of fruits and vegetables, including a rainbow of different colored ingredients as well as a wealth of leafy greens such as kale and spinach.
It is not only different foods that improve memory and concentration, but water as well; it is crucial to drink plenty of water throughout the day. You can also reduce certain types of food to help focus. Limit your intake of processed foods, refined sugar, empty calories (foods with low nutritional value) and trans fats.
Don’t Skip Breakfast
Studies have found that eating breakfast may help improve attention and short-term memory, with those skipping breakfast not performing as well on academic tests as those who didn’t. In particular, high-fiber whole grains, dairy and fruits tend to garner more positive results as types of food help focus, while high-calorie meals appear to hinder concentration.
Try Smaller Meals More Often
Blood sugar plays an important role in the body as a whole, specifically in concentration. When blood sugar levels are too low, there isn’t adequate energy for brain function, often resulting in poor attention and cognitive function.
Eating smaller meals more frequently helps maintain balanced blood sugar levels that don’t spike or drop too often. Lower GI foods (those that have little effect on the body’s blood sugar, such as leafy greens, high fiber foods and healthy proteins) also help to stabilize blood sugar between meals and avoid sugar crashes.
Specialty Foods
Caffeine
Well-touted for its abilities to provide a mental boost, caffeine is one of the most frequently utilized tools when seeking out food to help focus. It is found in coffee, energy drinks, certain teas, chocolate and some medication, and has been shown to increase alertness, elevate mood and sharpen concentration.
Fatty Fish
Many sources of fish are high in omega-3 fatty acids – key nutrients and major building blocks for the brain. Diets inclusive of fish such as salmon, trout, sardines and low-mercury tuna are linked to improved memory, cognitive function and learning ability, particularly as we age, making them an ideal source of food to help focus.
Blueberries
Blueberries and other deeply colored berries contain plant compounds that offer anti-inflammatory and antioxidant effects. These nutrients serve as helpful food to help focus by protecting the brain against ageing and neurodegenerative diseases. Some of the antioxidants in blueberries specifically have been found to accumulate in the brain, helping to improve the communication between brain cells.
Dark Chocolate
Part of the focusing power behind dark chocolate and cocoa is the caffeine content, boosting their status as foods that improve memory and concentration. But these foods also offer rich supplies of flavonoids and antioxidants. These offer more than the temporary effects of caffeine by enhancing overall health and therefore brain function long-term.
Turmeric
Curcumin is the active ingredient in turmeric. It has been shown to directly enter the brain (skipping the bloodstream) and potentially help new brain cells grow, boost memory and delay age-related mental decline that affects concentration.
Broccoli
This powerhouse food to help focus contains a variety of compounds with powerful anti-inflammatory and antioxidant effects. One of these is vitamin K, which has been linked with better cognitive performance and improved memory.
Walnuts
Coincidentally resembling a brain shape, walnuts are most well-known for their brain-boosting benefits. In addition to the antioxidants, healthy fat, fiber, protein and vitamin E that many nuts contain, walnuts also supply omega-3 fatty acids, recognized for their ability to support the brain’s function, including concentration.
Green Tea
Green tea is another healthy source of caffeine, although it has other beneficial ingredients that make it an ideal food to help focus. L-theanine in particular helps mitigate the anxiety-inducing effects of caffeine, supporting a mind state that is both attentive and relaxed – ideal for concentration. Studies conclude that green tea may improve alertness, memory, performance and focus.
Pumpkin Seeds
Pumpkin seeds contain many micronutrients that support brain function, including copper, iron, magnesium and higher levels of zinc than most other seeds. Magnesium helps reduce mental stress while zinc is vital for enhancing the memory and thinking skills that help us focus.
A Note on Sugar
While the many health pitfalls of excess sugar are accurately documented, it is worth noting that sugar can be considered a useful food to help focus as it is still the brain’s preferred source of fuel. This source, however, is glucose, not refined sugar. The body processes glucose from the sugars and carbohydrates in the diet, and receives a spike in energy levels that bolsters mental alertness. This temporary boost in focus may prove helpful when limited bursts of concentration are required, but the effects are short-lived, and followed by a drop in sugar levels that can result in tiredness and distractibility.
If you need a quick, short boost in your attention, skip refined sugar and try whole fruits, which include the fiber, vitamins and minerals to make them a more wholesome food to help focus.
While many approaches can help enhance mental performance, you can effectively support your brain health and boost your focus, alertness, memory and mood by adopting certain nutritional strategies. You can also include more of these specific foods that improve memory and concentration in your diet as part of a targeted strategy to increase focus.
How to Focus Better: 19 Activities for Improved Concentration
One of the most prevalent complaints of modern lifestyles is a lack of concentration and focus in adults. As the world we live in grows more complex, so do our work and home life demands, and it has arguably never been more important to boost mind power. Yet, ironically, levels of concentration are at an all-time low. Individuals are concerned more than ever with how to focus better.
Concentration refers to the control of attention: the mental effort directed towards a certain task or activity. In addition to this, it refers to the exclusion of attention to any other subject matter apart from the task at hand.
One’s ability to concentrate may vary person to person for a number of reasons, such as age, lack of sleep or stress levels, or simply the ability to tune out distractions. Cognitive issues such as head injuries or concussions, as well as a handful of mental health conditions can also affect mind power and contribute to impaired concentration.
If you are wondering how to focus better, here are a number of strategies to consider.
Follow Your Focus Better
We all have a time of day where productivity is at its highest – and that time is different for everyone. You may find yourself reading the same passage of a book a few times over, or battling to concentrate during a morning meeting. If you want to understand how to focus better, start by making a mental note of concentration peaks and dips during the day, then try to structure tasks or activities that require focus around them.
Create a Focus-Friendly Environment
The ability to focus for extended lengths of time requires a supportive environment. While not all work environments are within our control, make adjustments where possible when addressing how to improve concentration and focus. Make sure your seat is comfortable, your back has ergonomic support to avoid slouching, your desk is at the right height and the lighting is appropriate to keep your eyes from straining. If possible, control the temperature to be moderately cool, and have water nearby so you don’t need to get up often. Continually working from the same spot can also be an effective strategy on how to focus better – conditioning your brain to switch into concentration gear whenever you return to that space.
Be Sensitive to Sound
Reduce distracting or particularly loud noises as best you can. Consider playing muted instrumental music or even ambient nature sounds (there is an abundance of playlists on platforms such as YouTube) to drown out background noise and help create a consistent environment that your mind associates with concentration. When considering how to improve concentration and focus, the general rule of thumb is to not play music that you particularly like or dislike, as you may find yourself tuning into the song rather than the task at hand.
Take a Tech Break
Notifications on our many electronic devices contribute to a lack of concentration and focus in adults, thanks to the sporadic and ongoing distractions they create. Consider putting your smartphone into airplane mode, or turning off email and app notifications while you are attempting to focus on a particular task. The same goes for your laptop or monitor: if you are implementing strategies on how to focus better, work offline to prevent on-screen notifications from pulling your attention. To better improve these effects, consider placing devices such as your smartphone out of eyesight while they are not needed.
Set a Social Media Limit
Along with tech restrictions, limiting your social media use can go a long way when addressing how to improve concentration and focus. The reward mechanism in the brain is activated when we engage with social media, which encourages us to use it more often. Smart phones allow you to set limits on your social media interaction, which can be helpful in restricting your use, particularly in the work day. Designating time to look through social media versus having access to it at any time can also help you to stay on task if you are exploring how to focus better.
Make a To-Do List
Not having a clear idea on what needs to be done next can contribute to a lack of concentration and focus in adults. Write down a to-do list of what you would like to achieve in the day, preferably the night before. Creating a reasonable to-do list not only helps you to prioritize what tasks need to be completed first, it can also help you keep track of incomplete errands that are weighing on your mind. Prioritizing helps relieve the mind of distracting anxiety, while accomplishing small tasks daily can wire the brain for success.
Feed Your Brain
It comes as no surprise that the fuel you put into your body influences the output. If you are exploring how to improve concentration and focus through diet, boost mind power by including more of the following foods into your daily nutrition: fatty fish (such as salmon and trout), eggs, berries and dark leafy greens, along with plenty of water – even mild dehydration can make it harder to focus or remember information. Breakfast meals that are low in sugar and high in protein and fiber will also sustain your energy levels throughout the day: examples include oats, yoghurt and fruit or whole-grain toast with eggs.
Supplement with Micronutrients
Micronutrients – vitamins, minerals and antioxidants – are an essential component of wellbeing and cognitive function, yet even the healthiest of diets don’t always manage to include the diversity of nutrients needed for excellent health. Supplementation helps us to pick up the nutritional slack by supplying essential micronutrients that we would battle to take in through food alone. Specific micronutrients thought to support cognitive function include omega-3s, resveratrol, ginkgo biloba and B vitamins.
Get Moving
Physical activity should form part of any strategy on how to focus better. Improved concentration is among the extensive benefits of exercising regularly. Exercise can enhance both attention and concentration within as little as four weeks, thanks to its ability to boost the brain’s dopamine, norepinephrine and serotonin levels. Memory loss that occurs with age-related brain atrophy may also be stopped or even reversed after a year of moderate physical activity. In particular, exercising before or between periods of focus has proven to be the most beneficial for concentration.
Train Your Brain
Playing certain games can support better concentration by sharpening your focus. These could include Sudokus, crossword puzzles, chess, word searches, jigsaw puzzles and memory games. These will also not only improve concentration, but working and short-term memory as well, along with processing and problem-solving skills. These types of games have a positive effect on children who are struggling with concentration, and are particularly important for older adults, since concentration and memory tend to decline with age.
Play Video Games
While children and adults are discouraged from overuse of video games, a limited time spent playing digital action games may prove helpful in certain levels of concentration. Individuals may be able to track multiple objects at the same time, switch tasks more effectively and even improve reading speeds.
Try a Concentration Workout
In line with using games to increase concentration, there are specific activities you can undertake if you want to learn how to focus better. The idea is to fully immerse yourself in a specific activity for a set period of time to encourage the ability to concentrate. Relevant activities could include spending a few minutes throwing a ball back and forth between you and another person, drawing or doodling for a few minutes, or reading a short story. Afterwards, reflect on how often you lost focus and needed to reassign your attention to the task at hand.
Get Quality Sleep
If you find yourself choosing between extra time focusing on a task or activity and a good night’s sleep, go with the latter. It may seem counterproductive, but when you’re well rested your performance improves. The occasional late night won’t have any major effects on your concentration, but regularly falling short on sleep will negatively affect your concentration (as well as your mood, emotions and general cognitive abilities).
Quality of sleep is as important as quantity when considering how to focus better; try stick to a sleep routine to cue your body for bed, keep the room cool and aim for a consistent bedtime.
Our electronic devices are amongst the biggest culprits when it comes to disrupting sleep. They usually emit blue light that stimulates the eyes much like daylight, preventing the secretion of the sleep hormone, melatonin. Use a filter or glasses that block blue light to minimize exposure, or try avoid electronic devices at least an hour before bed. Also avoid exercising too late in the day, which can keep the metabolism fired up and resistant to sleep.
Practice Mindfulness and Meditation
Mindfulness and meditation helps us rewire the brain to find better, more efficient ways to handle tasks – and therefore improve concentration. Practicing mindfulness includes deep breathing, meditation to improve focus, doing yoga or taking time to fully concentrate your attention on one item as you observe and savor it – this could be an object, a piece of music or art or even your next meal.
Meditating in particular helps the whole body to relax and the brain to become calmer; the focus on breath encourages resistance to mental distractions. With practice, it is possible to use the breath to bring the attention back to the task at hand, encouraging concentration even when interrupted.
Spend Time in Nature
If you are exploring how to improve concentration and focus naturally, consider spending more time outdoors. Getting outside each day, even for a brief amount of time, is thought to supply focus-boosting benefits, as well as generally support your physical and mental wellbeing. This could include a short walk through a park, sitting in your garden, or spending a few minutes in the sunshine with your eyes closed.
If you are unable to get outside, including plants in your working spaces may help boost mind power and productivity too. This also contributes to air quality and workplace satisfaction, which may indirectly improve your focus.
Don’t Multitask
While you may feel productive bouncing between tasks, the opposite is usually true. The brain is not designed to cope with doing more than one thing at a time, and trying to juggle activities simultaneously may mean you perform worse on each task overall.
Multitasking is not the same, however, as task switching, which may prove to be helpful when considering how to focus better. If you are stuck on a particular activity and your brain needs something fresh to focus on, switching tasks may help revive your mind power and promote you staying productive for longer.
Time blocking may also help you achieve working on a single task before moving on to the next one. Assigning time to certain activities allows you the mental space to ignore distractions, knowing that time has been allotted to address those at a later stage. Making a rule to complete any task that comes to mind immediately, provided it takes less than five minutes, is another simple strategy for how to focus better and help stop small distractions piling up.
Take a Time Out
If you are considering how to focus better on a lengthier task, you may benefit from taking breaks more often. This has less to do with improving your concentration and more to do with the renewal of focus. Given that concentration spans are short, it may serve you better to take short breaks between 15-minute slots of intense focus than to push through for a consecutive 30 minutes.
Address Your Mental Health
While there are a wealth of external stimuli that may disrupt concentration, there may be internal factors affecting your mind power too. If you are exploring how to increase concentration and focus but finding little success, you may need to turn inwards.
Underlying mental or physical health conditions can contribute to a lack of focus, such as ADHD, which is characterized by a persistent pattern of hyperactivity, inattention and impulsivity. Untreated mental health conditions such as depression or anxiety typically present with emotional symptoms, but can indirectly affect concentration and memory as well. Certain medications and their side-effects may contribute to impaired cognitive function, and alcohol consumption can influence your ability to think clearly.
Support Your Eyes
Sometimes farsightedness or other vision problems may contribute to concentration issues. Notice if you are struggling to focus when using certain visual stimuli and consider having your eyes checked if you recognize ongoing issues. Resting your eyes during periods of intense concentration is a helpful strategy when considering how to focus better. Just as other muscles in the body can become achy and stiff, your eyes can become tired when only focusing on one object. Give them a break by using the popular 20-20-20 rule: staring at an object 20 feet away for a total of 20 seconds, every 20 minutes. If you are looking for a 100% natural and drug-free strategy to enhance concentration and focus, explore Super Patch’s Flow Patch. The Flow Patch recruits vibrotactile technology, sending a unique neural signal to the brain to help improve your concentration, memory and endurance.
ADHD: Symptoms & Treatments
Everybody may battle with waning attention, sitting still or controlling impulsive behavior from time to time. For some people, however, these issues persist to the point of dysfunction and begin to pervade their home, social and academic or professional lives. ADHD (attention deficit hyperactivity disorder) is marked by these increased levels of inattention, hyperactivity and impulsivity that interfere with functioning or development.
Classifying ADHD
ADHD was formerly known as ADD (attention deficit disorder), with this diagnosis referring more specifically to symptoms of inattention. The clinical term officially changed from ADD to ADHD in the 1990s. ADHD is classified as a neurodevelopmental disorder, where the development of the brain’s self-management system is impaired. It does not fall into the categories of mental illness, behavior disorders or specific learning disabilities. It is the most frequently diagnosed mental disorder in children, and is more common in boys than girls. It is usually identified during the early school years, where children begin to show problems with attention. Both adults and children can be diagnosed with ADHD.
ADHD Symptoms
Symptoms of ADHD can range from mild to severe. ADHD symptoms can appear as early as ages three to six, continuing through teenage years into adulthood. Symptoms may change over time with age. In young children, for example, the most prominent ADHD symptom is hyperactivity-impulsivity. Inattention may then become the more dominant symptom as the child progresses to elementary school.
Symptoms of hyperactivity seem to lessen in teenagers, developing into fidgeting and restlessness, although signs of impulsivity and inattention may still be present. At this age, individuals may start to have difficulties with relationships and social behaviors. Characteristics of ADHD in adults typically include inattention, restlessness and impulsivity. Some individuals with ADHD may show fewer symptoms as they age, but many adults continue to experience major symptoms that disrupt their day-to-day functioning.
When it comes to noticing characteristics of ADHD in adults, individuals are often unaware that they have it, but typically find everyday tasks to be challenging. They may find it hard to concentrate and prioritize responsibilities, leading to overlooked work obligations, missed deadlines or forgotten social plans. Low impulse control could present as impatience when driving in traffic, queuing at the supermarket or sudden outbursts of anger. When observing characteristics of ADHD in adults, some individuals experience more symptoms of inattention. Others may have more hyperactivity or impulsivity. Some individuals may have both types of ADHD symptoms.
Primarily Inattentive ADHD
Primarily inattentive characteristics of ADHD in adults or children include being forgetful and easily distracted. Individuals find it difficult to focus, finish tasks and follow instructions. They may be considered daydreamers by their peers, often losing track of personal items, making seemingly careless errors in school or work, and drifting off in conversations.
These individuals may begin tasks but lose focus, or avoid those that require sustained mental effort altogether. They may find it difficult to manage their time, execute tasks in sequence, meet deadlines or organize activities. They may be forgetful when it comes to daily activities, such as chores, errands or keeping appointments, and they may not seem to listen when spoken to directly.
Some clinical professionals believe that many children with this subtype of ADHD may go undiagnosed because they are not disruptive in the school environment.
Primarily Hyperactivity-Impulsivity ADHD
Individuals with symptoms of this subtype may battle to stay seated for long periods of time, and generally feel restless. They may talk excessively, interrupt others in conversations or activities, answer questions before they are fully asked or finish other people’s sentences inappropriately. They may experience high levels of impatience, and constantly be moving or busy, as if driven by a motor.
Primarily Combined Type ADHD
Individuals will be diagnosed with combined type ADHD if they display enough symptoms of both inattentive and hyperactivity-impulsivity ADHD.
Diagnosing ADHD
Most individuals will experience ADHD-type symptoms during the course of their lives. If relevant difficulties are recent or have only occurred on occasion in the past, they are likely not symptoms of ADHD. ADHD is only diagnosed when symptoms are disruptive enough to cause ongoing issues in multiple areas of one’s life, and symptoms have been present throughout childhood – particularly before the age of 12. In some cases, ADHD symptoms are mistaken for disciplinary or emotional problems, if not entirely missed in those presenting primarily with inattentive ADHD symptoms.
Characteristics of ADHD in adults can be difficult to diagnose. This is because ADHD shares a number of symptoms with other conditions, such as mood disorders and anxiety. Adults presenting with ADHD symptoms also typically have at least one other mental health condition, such as anxiety or depression. Accurately determining the cause of symptoms therefore requires a thorough and careful evaluation. Undiagnosed ADHD in adults will likely be coupled with poor academic performance in the past, problems in the work place and/or trouble in relationships.
ADHD Treatment and Therapies
ADHD has no cure, but a variety of targeted ADHD treatments and therapies to reduce symptoms and improve functioning can support an individual’s mental health recovery.
Medication
Medication is one of the most prevalent ADHD treatments used to reduce symptoms of hyperactivity and impulsivity and improve the ability to focus. Several different medications or dosages may be tested before finding an ideal solution for a particular individual.
Stimulants
Stimulants are the most common form of medication used in treating ADHD symptoms. While this may seem counterproductive to reduce hyperactivity, stimulants increase levels of dopamine and norepinephrine in the brain, which have critical effects on attention and thinking.
Non-Stimulants
Less common forms of medication as ADHD treatments include non-stimulants. These typically take longer to start working than stimulants, but still offer meaningful improvements in attention, focus and impulsivity. Non-stimulants are usually considered after stimulants have proven to be ineffective ADHD treatments in particular individuals, or are producing problematic side-effects. They may also be used in conjunction with stimulants to increase their efficacy.
Antidepressants
The use of antidepressants as an ADHD treatment has not been approved by the FDA (USA Food and Drug Administration); however, some antidepressants may help ADHD symptoms – particularly in combination with stimulants if an individual experiences symptoms from another condition, such as depression or an anxiety disorder, or has problematic side-effects from stimulants alone.
Medical professionals and individuals with ADHD symptoms can explore medication options and dosages together. Careful monitoring of an individual’s response to medication is required to ensure the best possible outcome and protect against misuse or excess use.
Psychological Intervention
A number of psychosocial interventions have been proven helpful to both the person with ADHD and their families in managing ADHD symptoms and improving everyday functioning.
Blame, anger and frustration may build up in the families of those living with a school-age child before they are diagnosed with ADHD. Mental health professionals are able to address negative feelings and educate the child’s support system about the condition. Both the child and family will be introduced to skills, attitudes and forms of communication that can promote wellbeing.
Parents are required to play an active role in the therapeutic process for children and teenagers with ADHD. Psychotherapy providing individual treatment will not effectively help manage ADHD symptoms, although it may assist with comorbidities such as depression or anxiety.
Behavioral and Cognitive Behavioral Therapy
These types of psychotherapy are designed to implement behavioral change. They aim to teach individuals how to monitor their own behavior and provide positive reinforcement for acting in a desirable way, such as thinking before acting or anger management. This may include collaborative input from family members or teachers, as well as introducing skills to read facial expressions and tone of voice, improve social behavior and build routines.
Marital and Family Therapy
This type of therapy helps spouses and family members to manage disruptive symptoms, encourage positive behavior and improve personal relationships with the individual who has ADHD.
Parenting Skills Training
Designed specifically for parents of children with ADHD, this training equips parents with the skills to encourage and incentivize better behavior in their children. This is usually done by implementing a system of rewards and consequences.
Classroom Management Interventions
Certain academic adjustments or accommodations may be made to improve the performance and function of the child or teenager in a school environment. These could include preferential seating in the classroom or extended time provided on tests and exams.
Support Groups
Parents and families of individuals living with ADHD can come together in designated support groups. Here, family members can share information, challenges and successes from their experiences, learn stress management techniques, and talk to experts.
New Medical Device
A new medical device to treat children with ADHD has been approved by the FDA. Known as the Monarch external Trigeminal Nerve Stimulation (eTNS) System, this device is specifically targeted at children between the ages of seven and 12 who are not taking ADHD prescription medication. The device is roughly the size of a smartphone and designed to be used while the child is sleeping. It generates low levels of electrical stimulation that travel through a small wire to a patch placed on the child’s forehead. Signals are then sent to areas of the brain relating to attention, emotion and behavior. If this device is being considered to address ADHD symptoms, further information and instructions from a healthcare professional is needed.
Alternative Medicine
There is little research to support using alternative medicine treatments to address ADHD symptoms. Such ADHD treatments that have been tried but not fully proved scientifically include yoga and meditation, elimination diets that avoid sugar, processed foods, and artificial food colorings and additives, supplements including vitamins, minerals, herbs and essential fatty acids, and neurofeedback training (also called electroencephalographic or EEG biofeedback).
It is important that a medical professional is consulted before considering any alternative interventions.
Organizational Tips for Children and Adults
Children
Parents, caregivers and teachers can help children manage their ADHD symptoms with strategies to follow directions and stay organized. These could include having a set place for everyday items, such as school bags and clothing, following a routine that stays the same day to day, encouraging children to keep a written record of assignments, laying out clear rules for behavior, and giving praise or rewards when these rules are adhered to.
Adults
A counselor or therapist can help adults living with ADHD to better organize their lives with certain practices. These could include keeping strict routines, making lists for tasks and responsibilities, assigning particular places for household items such as keys and bills, and breaking down larger tasks into smaller, more manageable ones to provide more opportunities for feelings of accomplishment.
ADHD Risk Factors
While exact causes of ADHD are not fully understood, a combination of factors are thought to be potential contributors.
Genetics
ADHD often runs in families, with research showing that parents and siblings of an individual with ADHD have a higher chance of having ADHD themselves. While genes inherited from parents are probably a significant factor in developing the condition, it is thought that inheritance is most likely a complex issue and not related to a single genetic fault.
Brain Structure and Function
When comparing the brains of people with ADHD to those without the condition, researchers have identified various differences. These include a potential discrepancy in brain size, with some areas being smaller or larger in those with ADHD, although the significance of this is not clear. Other research has suggested there may be an imbalance or dysfunction of neurotransmitters in the brains of those with ADHD, although these findings are not conclusive.
Circumstances
Individuals living through certain circumstances are believed to be more at risk of ADHD. These include individuals living with epilepsy, those exposed to toxins such as lead, babies who had a low birth weight or were born prematurely, and those who experienced maternal drug use, alcohol use or smoking during pregnancy. Individuals who suffered brain damage, either in the womb or after a severe head injury later in life, are also thought to be at a higher risk. While poor nutritional habits are considered to be contributors, such as following a western diet inclusive of high sugar and processed foods, there is no conclusive evidence to support this. While ADHD can’t be prevented or cured, identifying it early on and implementing a sound education or ADHD treatment plan can help the individual to effectively manage their symptoms. Failure to diagnose and address the condition can have serious consequences, including academic or professional failure, disruptions in home life, stress and depression, relationship issues, delinquency, accidental injuries or substance abuse. Early diagnosis and management is therefore extremely important and correlates strongly with the individual’s fulfillment, productivity and happiness.