Module Two: Reducing distractions
Do you start a task and then get distracted? Or do you look at your phone while driving?
If so, you are not alone and living in a world where distractions are plentiful, we are finding it harder more than ever to stay focused on the task. When it comes to driving it can be that split second that could cause an accident and lose your life altogether.
This module includes a distraction test to explore what we get distracted by. Let’s face it, work is hard and life is short! Therefore, in order to be more effective with time we need to understand what’s distracting us. Without this awareness, we cannot change our behaviours.
Step 1: Watch the recorded coaching module
Just click the play button on the embedded video and take notes.
Step 2: Download the presentation
Reducing your distractions through saying no.
Step 3: Allocate time to do the work
Now it is time to become aware of your distractions, then you can make subtle changes to our working environment and lifestyle to accommodate it. There are some useful tried and tested templates in order to do this and start to increase closing the loops on your tasks. The end result will be that you get that feeling of accomplishment reducing the feeling of overwhelmed that all experience.
Coach Advice: "Finding out what distracts you will lead to more awareness as there are some things that we don’t know that distracts us.”
Be kind to yourself, as we do live in a world full of distractions. Once you have found out what distracts you the most, investigate it and put tools in place to counteract the distraction. This can be done with a professional ADHD coach to make lasting changes. When you find you are off task, consider that it will take longer to get to your overall intention for your life. Mindfulness can help you develop one pointedness which will increase your focus and concentration.
Recommended Book:
Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder by Edward Hallowell and John Ratey.
Groundbreaking and comprehensive, Driven to Distraction has been a lifeline to the approximately eighteen million Americans who are thought to have ADHD. Now the bestselling book is revised and updated with current medical information for a new generation searching for answers.
Recommended Meditation for this module:
Breath meditation is a proven beginner meditation designed to increase your concentration and focus. Through the practice of meditation, we can start to see how busy our minds are and how thoughts can be so distracting. However, we do not have to react to each thought, instead practice watching them come and go, and bring your mind back to the breath to keep the focus and concentration going. The reason we focus on the breath is due to the fact that it is always there and constant. The more you practice this meditation, the more focused you will become. Therefore, we suggest you practice this guided meditation daily throughout this module until you move to the next one.
Step 4: Download the templates
In order to help you put some changes in place, templates for planning are provided so you don’t need to reinvent the wheel. Of course there are also many apps that can help along the way too, but the important thing is to be consistent with what works for you. Just download each one and print your own copies. Alternatively you can create your own in evernote or another note organising app. The distraction test has been the most useful template for our clients and remember there is no right or wrong, just what is.
Celebrating ADHD run weekly group sessions on each module so you might find it useful to join one of those LIVE online webinars. The benefits of this is that you will start to realise that you are not alone in these struggles with planning and organsiation. We want you to start fulfilling your potential and thriving with ADHD so start listening to our Celebrating ADHD podcast to get some inspiration. There is a recommended episode for each module.
Recommended Podcast for this module:
Step 5: Book a coaching review or take time out to reflect yourself
It is important to monitor and track our progress along the way in order to take charge of your ADHD. For example through taking the time out to do this reflection will highlight what is working for and what is not. This will save time in the long term as why to continue doing something that is not working for you and also if something is working for you, then why not do more of it? Therefore, please take this step as it is essential to the journey. You can even book a review session with a professional ADHD coach at a reduced rate below and then an online form will be sent to you in order to prepare for the session.
Monitor and track your progress.
Now it is time to review your module to see what you have learned and what changes you are putting in place. It is advisable that this is booked with one of our professional ADHD coaches.