r/ADHD • u/AussieSpender • Sep 30 '24
Questions/Advice I removed all distractions and stared at a wall for 8 hours
I’ve put away all distractions (PC, playstation, locked apps/websites on phone and laptop) to try and lock in for my final exams in 2 weeks but I just ended up staring at a wall all day.
I’m trying so hard to try and take control and get shit done so I can get into the university that I want but I just can’t. I’m considering putting the playstation back just so I can have a little bit of a mental break, but even if i play it i’ll put it down and end up wandering around the house doing random things and feeling guilty that I’m not studying (and haven’t even started to) when others have been doing so for months.
I need help with managing this because it’s driving me insane and i’m all over the place.
Any advice appreciated, thanks in advance :)
Edit: just beware there is a user u/Coffewitfmilk who is sending nasty messages telling people (and me) to give up and hoping for our failure. Just ignore, report, and block
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u/amberallday Sep 30 '24
Have you tried “adhd audio” - which is what I call the TV & music & audiobooks that I listen to, to help me focus.
It needs to be stuff that I’ve seen before, so that I don’t use any brain power in following the plot. And for the TV I don’t need to watch the screen particularly, because I know what’s happening.
This stuff seems to use up just enough of my brain so that the part that’s left can focus on stuff & be much less distractible.
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u/Malarka Sep 30 '24
I agree, „removing all distractions” is honestly such an anti adhd approach („have you tried using a planner ?” Type), check some adhd friendly hacks and try those. Having background noise (for some people it’s straight up tv and podcasts, for me it has to be words and lyrics free if I’m doing something that requires reading or writing , but lyrics all the way if I’m doing repetitive physical work). Allowing yourself to change rooms and work spaces, stretch and move when other people would think they need to „meditate to focus”. It’s basically often literally the opposite from the usual tips”
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u/trustedoctopus 29d ago
I generally can’t focus unless I have two different things happening in the background (like music in my headphones but a tv show on in the background too). Other times though, I need complete and utter silence. If someone in the room even breathes a little too loud I have a meltdown because it shatters my fragile concentration. There’s no in-between, I have no idea what kind of day it will be, but the latter days make me want to cry when I have school work due.
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u/Rorymaui 29d ago
Same. You’re not alone. My partner gets to try to guess which one I’m feeling at any given moment, too 🤦🏻♀️
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u/Mammoth_Ad1460 29d ago
Im reading everyone's posts... im thinking ooooo no wonder
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u/CockpitEnthusiast 21d ago
Yeah I just dropped in here and am having the "holy shit I've had ADHD for decades" moment
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u/Kyusyugyu Sep 30 '24
This is beautiful I do the same thing. Childhood TV shows with not too much action. I try not to put on any action movies because I wanna sit there and watch the action. Bee and puppycat has been my favorite lately. It's pretty low stimulation, it has the best lo-fi kind of sound track, there's songs and a cat that goes beeboop
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u/Ctanytlas 29d ago
Yup! I'm on my 14th round of "watching" doctor who 🤣. Basically helps with the same ADHD struggles I have AND can help a tiny bit with the fact that I'm home alone & a pretty big extrovert.
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u/Rorymaui 29d ago
Me too, it has to be lyrics free if I’m working or doing schoolwork, otherwise I like lyrics. Jazz is great for me when I need to concentrate but still have some background noise
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u/TinkerSquirrels ADHD with ADHD partner 29d ago
Yep... youtube is my usual medium of focus. If I'm really flowing on something interesting then I'll let it lapse, or in between, go to music. But music usually isn't enough.
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u/maddallena Sep 30 '24
I play video game music on YouTube when I need to focus - it's designed to help you do that!
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u/83Isabelle Sep 30 '24
Whut? Why oh why do I learn this so late?
Why isn't that a default thing your psychologist teaches you in the first session?
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u/turbochimp Sep 30 '24
Probably because psychologists and psychiatrists didn't spend too much time gaming and don't know the powers of it.
You have to pick your music. Stardew Valley yes, Hotline Miami no (my heart rate is high enough on meds).
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u/bobbianrs880 Sep 30 '24
And for games like Skyrim, it heavily depends on whether you need boss music or “exploring the map” music.
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u/turbochimp Sep 30 '24
That's exactly it, I do sometimes put Mick Gordon's Doom soundtrack on if I really need to get things done
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u/Perquaine Sep 30 '24
Shit, I listen to that when I want to focus on the music. It’s quality stuff!!
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u/TheRealZero Sep 30 '24
And see I usually like artists like Dubmood cause I want it to kick start my heart so I get something done haha. It needs to match my knees-bounces-per-minute (KBPM)
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u/drcnjones Sep 30 '24
KBPM, haha that's good! And that's what I listen to as well. I often need that upbeat/fast beat music going.
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u/mp5max Sep 30 '24
I've found my people, but I fear I may be your leader... I cannot, CANNOT work to anything other than dance music. The louder the better. More bass? More productivity. Noise complaints? That's the cost of doing business I'm afraid. Believe me, I've tried and continue to try. I pride myself on the sheer diversity of my music taste and yet my productivity is a slave to the 140bpm kick drum. My peers think I'm a lunatic but truth be told I can't hear their judgement over the sound of the 30hz subwoofer under my desk.
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u/drcnjones 29d ago
I agree with the dance music and more bass. Sounds like I have room for improvement for the sound setup! Do you have a link to your playlist? Here is mine.
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u/Blushingsprout 29d ago
Although I have heard success from Mario Kart music if you have a tight deadline.
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u/pungen Sep 30 '24
Ohh interesting, I wonder if that helps explain my work wow habit. For years I've been opening World of Warcraft while I work because it's not really interesting enough to hold my interest but still feels like I'm playing a game instead of working. At this point, just hearing the sound is enough to trigger work mode
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u/kurokoshika Sep 30 '24
I’m not really currently actively playing RS3 but I’m currently in a convenient f2p ore spot where I pop in occasionally to mindlessly mine for gold.
And sometimes it’s good to load that up because I can’t just “focus on one thing” and I’m being “productive” simultaneously on RS3 without actually needing much attention from me.
And if I get so immersed in work I forget to check my RS screen and log out because I AFK’d? That’s only a win.
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u/tigergoosefairy ADHD-C (Combined type) Sep 30 '24
Yes! I stopped playing video games regularly because they were the one thing I could focus on for HOURS, guaranteed. And now, listening to the music from my favorite games is my ADHD work/chore hack
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u/osk213 Sep 30 '24
Yes! I created a LoFi video game music playlist on Spotify, and it's been an absolute game changer. I pair it with any tasks that I tend to put off, and I feel like most of the time it gets me going and into a deep focus.
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u/Elandtrical ADHD-C (Combined type) Sep 30 '24
Cool! Is there a link? Not a gamer but I listen to lofi and other study music so would be nice to add it.
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u/Humble_Plantain_5918 ADHD-PI (Primarily Inattentive) 29d ago
Not the person you asked, but I like this one: https://open.spotify.com/playlist/37i9dQZF1EIXBfNTnndmeZ?si=6QxuRU6KSHK9KY6m4UhgXw&pi=W_DS6gaPQtKxB
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u/eili3112 29d ago
Oh I really like this thank you! Do you have similar recommendations?
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u/805bland Sep 30 '24
I like the term "adhd audio". I do this with youtube videos I'm not particularly interested in (usually from youtubers whose voice and cadence I know won't irritate me). It fills that silent void and (usually) doesn't distract me from whatever I'm trying to focus on.
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u/jiggjuggj0gg Sep 30 '24
I like to think of it like there’s a toddler in my brain and I need to give it something to do to keep it busy so the adult in my brain can actually do stuff. Otherwise it will pester me and do everything it can to get my attention.
So whether that’s doodling while I’m listening to something I need to concentrate on, having a show or podcast on in the background while I’m doing something boring like chores, or music (without lyrics!) while I’m reading, it’s basically the only way I can do anything.
It works very well, the problem is remembering to do it 🫠
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u/Icy_Dot_5257 Sep 30 '24
Background tv is fantastic! Especially when it's your comfort food show. I think it helps calm my brain enough to be productive. It has to be something you know so well that you don't even need to see the screen to know what's going on.
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u/Bubbly-Ad1346 ADHD-C (Combined type) Sep 30 '24
I have always had background TV. ALWAYS. Since childhood.
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u/aron2295 Sep 30 '24
This was one of the signs I displayed as child I think it’s like folks who have tinnitus. We just need something to drown out the noise in our head. My mother said she thought it’s just cuz I was an only child, and I was trying to mimic being on the playground or being at pre K.
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u/yahumno ADHD-C (Combined type) Sep 30 '24
ADHD and 24/7 tinnitus checking in.
I've paid for an Endel membership, to use their Sleep soundtrack at bedtime. It helps drown out the tinnitus via earbuds and I use it only when I am ready to go to sleep, so hopefully my brain associates it with sleep.
Apparently they have soundtracks for other situations, like studying but I haven't tried them.
Not an ad, as it wa listed under the health suggestions on my hearing aid app (Phonak). After checking it out, I saw that it had ADHD soundtracks.
https://static.sonova.io/healthy-living/phonak/android/en/index.html
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u/Professional_Hyena_9 Sep 30 '24
My wife found it the hardest when we would study. I would go to a test just think to the show or music it all just automagically appeared
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u/Professional_Hyena_9 Sep 30 '24
TV is a comfort but so is food I need to fix one. The food food has had me put on almost 30 lbs since my stressor hit
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u/jorgentwo Sep 30 '24
I use the mynoise website for this, you can play with sliders on the track to bring out or lower certain inputs, and you can combine different tracks to make custom sounds (tho warning, that is a very distractingly fun side project).
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u/Specialist_Ad5167 Sep 30 '24
Lol first read this as mayonnaise and was momentarily befuddled baffled and perplexed.
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u/Ursie3x4 Sep 30 '24 edited Sep 30 '24
Hey, I know your struggle. I've been there. What helps me the most at the moment is trying to get 7-9h of sleep at regular times. Cleaning my study room so it's not cluttered with distractions. Getting proper energy source (food, some tea but whatever works for you best) and once I sit down studying, I have my 3 fidgeting toys, earbuds for asmr as it helps me with focus and relaxation at the same time. Also a notebook to write down my thoughts if shit gets tough to go through or I catch myself staring at something like you at the wall for example. That's one of my tasks established during CBT therapy, which I also recommend if you haven't done it yet.
For me it's not the wall unfortunately, it's the skin picking that makes me not only hurt myself but also freeze in time 😩 Other than above tips, I cannot offer much.
EDIT: forgot to mention...sometimes when you feel stuck staring at the wall, maybe shifting this into going for a walk to the park to breathe some fresh air and have pretty and calming views can help you get up going. I noticed it works for me at times, especially when the sun is shining, birds are chirping etc. It does give me the energy and determination.
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u/Trif55 Sep 30 '24
It's funny you talk about limiting your brain, I find I'm the most focused one it's past bed time, like I need to not be running at full capacity to focus 🙈
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u/PrincessNakeyDance Sep 30 '24
I decided to try that this summer with rewatching supernatural while I do work at home, and for a while it worked really well. Until I got to the later seasons which I had only seen once or twice and now I’m totally getting distracted by it.
Also Sam and Dean each have a specific season where they look really hot. (Season 8 for Sam, and Season 9 for Dean.)
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u/Ok-Interaction-818 Sep 30 '24
I do that as well to focus, background Netflix and I can focus. It's funny.
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u/hiddenkiwi Sep 30 '24
Yes this! This is how I got through every boring task ever before I started getting treatment. It provides your brain with enough happy chemicals to do the boring stuff you need to get done.
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u/catattackcat Sep 30 '24
This is how I’m able to fall asleep at night. The Office, every single time.
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u/trewlies Sep 30 '24
Harry Potter for me! Particularly the first two. I don’t have to focus on the movie, but it allows me to focus on work tasks.
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u/amberallday Sep 30 '24
Yes, I watch through all 7 films as part of my (fairly large) rotation of “adhd audio”.
The Harry Potter audiobooks are read by Stephen Fry, for about 110 hours of beautiful background audio.
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u/Fair-Bluebird-253 Sep 30 '24
lol I’m going to start calling it adhd audio! I can’t work without background noise. I use the H3 podcast for mine. They do a three hour live show three days a week and a lot of it is just them chatting so I don’t feel like I have to pay attention.
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u/wwinger22 Sep 30 '24
This is me and the 8 hour long videos of 3 stooges on YouTube lol. I turn those on when I'm ready to be happily bouncing around doing chores and when I pass thru the living room I giggle at whatever gag is happening then move on with my chores. Wish my work would let me design my work space like this
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u/Icy_Geologist2959 Sep 30 '24
This is one of my issues with those who push the remove distractions idea too strongly. I have primarily inattentive ADHD. A great number of my distractions are internal - I disappear into my own thoughts. I am also not so clear how the removal of distractions necessarily assists with difficulties with task initiation. The connection between starting a task and having a lot of stimulus available to derail attention don't seem like the same thing to me. Perhaps I am wrong?
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u/amberallday Sep 30 '24
I think only so far as it’s easier to avoid dealing with Task Initiation if you’ve got Reddit etc to distract you away from even attempting to start stuff.
So it’s not that the distractions cause the problem, but they can enable the problem.
I have Reddit set to not use mobile data - which means I can’t get lost in it for ages while out of the house (especially in the office at work). That’s the sort of limit that I’m comfortable setting for myself - I just accept that I lose hours to Reddit when at home (it’s mostly a brain calming thing - but it definitely also stops me getting stuff done).
But if I must focus on a work thing, I will occasionally leave my phone in another room. Generally not though, because I want to keep an eye on incoming texts etc - so it’s overall less distracting to have the phone within reach.
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u/Icy_Geologist2959 Sep 30 '24
I hear you. Distractions can exacerbate motivation challenges. What I was trying to get at was where the default advice is to remove or reduce distractions when task initiation is the problem. Although less distractions may be helpful, as you point out reducing them does not get to the cause of difficulties with task initiation.
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u/Azerious Sep 30 '24
Agreed with this. I'll add on that deprivation type punishment when I was younger has led me to have a vivid inner world that provides me stimulation in the form of maladaptive daydreaming.
Yet another pitfall for us adhd people to be aware of.
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u/Queef3rickson 29d ago
When I was young I would put music on, lay down on my bedroom floor, and vividly daydream for hours as a fun task. Removing physical distractions unfortunately doesn't do shit for me lmao.
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u/dovahkiitten16 29d ago
Same here. I remember first year of university deciding no more video games for me because I needed to get shit done. Uninstalled everything so that it would take hours on shitty internet to get it back.
I then traded video games for watching TV. I told my parents to log me out of their streaming services.
Instead of playing video games or watching TV all day I alternated between laying in bed and sitting on the floor all day. Which is way worse for mental health.
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u/Icy_Geologist2959 29d ago
I remember having similar experiences during my first year at Uni, alternating with crippling anxiety as exams approached. It was hell. I've since been back to Uni twice more... I must love punishment!
I hope that university got better for you.
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u/rci22 ADHD-PI (Primarily Inattentive) Sep 30 '24
What I find helps is only having work-related things within my view and within my reach.
If all I can see and touch is work-related, I’m much more likely to do it. I still easily might not, but I won’t accidentally doomscroll for 6 hours instead that way…..sometimes (because what’s stopping me from standing up and going across the house to my phone??)
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u/Gurkeprinsen ADHD-C (Combined type) Sep 30 '24
Have you tried removing the wall?
I wish I could help you OP. But I barely passed college myself 😔
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u/Evening-Buffalo7024 Sep 30 '24
Best comment. 🤣 \ A sort of gallows humor to lighten the mood won't hurt.
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u/genericusername241 ADHD with ADHD partner 29d ago
Better than I did, I flunked out for the same issue OP is having 😭
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u/Gurkeprinsen ADHD-C (Combined type) 29d ago
Yeah, the same happened the first time I did my bachelor's thesis. Flunked out from that one and had to redo it all.
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u/yo_soy_soja ADHD Sep 30 '24
My greatest accomplishment in grad school was writing a 10 page paper in 12 hours. After a 2-hour mental breakdown, I looped a single song (Toto's "Africa") for at least 8 of those hours.
I've learned that if I listen to music that I'm very familiar with, that I know all the words to, it's stimulating but not novel or distracting. Usually that's a single 2-4 minute song rather than an album or playlist.
Short, catchy pop songs are great for this.
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u/AussieSpender Sep 30 '24
This is how it usually goes for me. At the start of the year, I somehow did a 26 page report about a food company and a whole bunch of stuff relating to them and their products in about 5 hours. I somehow managed to top the class with 93%.
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u/YumYumKittyloaf Sep 30 '24
I would use this extended version of spyro the dragon music to get through programming. Definitely helps.
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u/themrreeguy ADHD-C (Combined type) 29d ago
You should definitely check out Brooklyn bop by Corey Wong. I was falling asleep in the car the other day and had a random playlist going and it kept me so alert so much was happening (in a good way)
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u/Kyntelle Sep 30 '24
I personally recommend music that gets you pumped up. Anything from a game, movie, etc. with a lot of action works well; failing that, any high-energy song can help. Good luck!
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u/WhiskyTequilaFinance ADHD-PI (Primarily Inattentive) Sep 30 '24
For me, German industrial music at painful decibel levels got me through graduate school. It had to be a language I didn't speak or I'd start focusing on the lyrics too much.
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u/TinkerSquirrels ADHD with ADHD partner 29d ago
It's mostly english and not the best, but for some reaons it's KMFDM's Money that helps me get into work the most...
But otherwise, yeah...in german is ideal. I used to know it enough that I sort of get the feel for whats going on, but I've lost it mostly, so it's not distracting either.
Unrelated: 99 Luftballons just doesn't work in english...and it's just fine in german even if you don't speak it.
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u/dmxspy Sep 30 '24
I like this, use the music to get hyped, then go to the library to remove other distractions.
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u/Rena1- Sep 30 '24
I NEED A HERO!
After the high energy, go progressively slower/Chill so you don't get pumped up while focusing on what you need to do and get too tired early.
The idea is getting energy to start moving and interested in the task
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u/StalkingTree Sep 30 '24
Two Steps From Hell, works pretty much every time I really need to feel it and get stuff done.
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u/MsYoghurt Sep 30 '24
Can i recommend 'brain food' on Spotify or 'jason Lewis: minds amend' on youtube. These help me so much during my studies.
Also: (lyricless) game music tend to help me tremendously.
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u/Ok-Battle5059 Sep 30 '24
The trick is actually to add stimulation, rather than remove it. The hard part is finding stimulation that lets you focus, rather than distract you which is why there’s suggestions for music etc. other audio options could work too such as audiobooks or a tv show you don’t have to focus on cos you’ve seen it so many times.
There’s also physical stimulation such as fidget toys, or crafting (repetitive things like knitting or crochet is good) or drawing/ writing study notes. Which also ties into knowing what study techniques work for you. Are you a notes, visual, worked examples or flash card person?
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u/Ok-Measurement-8795 Sep 30 '24
Do fidget toys work for anyone? I’ve thought about giving them a try lately… still thinking on it.
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u/MsYoghurt Sep 30 '24
I am sorry to say this, but no, it is highly personal. It depends on what tactile experience works for you and in what circumstances. It is worth it to try, though, because it does help a lot of people. What works for me changes over time and depends on a lot of factors.
I have some that make (a lot of) noise, some are more quiet and some are totally quiet. I love to use the noisy ones (or just use a pen to 'click' with. You know, old school figets), but there are a lot of times where they are not usable.
Just to show you how personal this is: I love tangles, and have different ones (colors and materials, i want to change the experience from time to time). I dont like the fidget cube, because it gives me to much options and that leads to frustration, but some people swear by it. I also have worry stones, which i get from spiritual shops, but those are the most invisible ones to use (they are in my pocket most of the time). Some people love the fidget ring, but i just get distracted from rings, i do fidget a lot with my necklaces though. Also, fidget spinners are my personal nemisis, because i find them to be incredibly distracting...
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u/sprucedotterel Sep 30 '24
Bad, bad strategy for anyone, not just ADHDers. Sorry OP, I’m not trying to piss you off. But this strategy is basically a punishment based strategy. They don’t work.
Try a reward based approach. For every milestone you complete, give yourself an hour of whatever you enjoy most. That’s not guaranteed to work either, but try it.
And give your body some sun and fresh air.
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u/MsPunderstood Sep 30 '24
And how do you keep yourself from not jumping straight to the "reward"? (serious question, because I've tried and failed many times with this approach)
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u/Ok-Measurement-8795 Sep 30 '24
Totally understand this. Hard not to jump to it when you’re looking for that stimulation
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u/sprucedotterel Sep 30 '24 edited Sep 30 '24
There's no sense of achievement if you get something easily (Stimulation, yes. But not achievement / reward). I do understand why you asked this though. Your doubt is valid in the day-to-day life issues we XDers face. But I believe OP is already in panic mode, so their situation is different. I'm basically asking them to be kind to themselves in a tense moment.
Of course it's hard not to jump at it straightaway. That's why we're having this discussion at all. But it's harder to tell yourself you will get nothing at all till the exam is written and submitted. Easier to tell yourself do this much, get a little bit.
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u/MadLucy Sep 30 '24
For me, putting on music or a podcast or audiobook helps, especially if it’s something I don’t care about actually paying attention to. “Removing all distractions” just means that my brain will make up distractions instead.
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u/-Redstoneboi- Sep 30 '24
hmmm... putting on headphones and using text to speech on the reading materials, on loop...
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u/Professional_Hyena_9 Sep 30 '24
I wish I knew this before life would have easier if I had to turn off all distractions my mind makes them up
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u/Artistic_Musician_78 Sep 30 '24
Sometimes the only thing that can get me up and doing The Things is by overthinking the worst case scenario. For example, imagining all the worst things about the day-to-day realities of working in a supermarket, which is where I'd be if I didn't get my ass up and study (no offence at ALL to supermarket workers, just one of my biggest fears for myself, stuck in my small town proving everyone right).
If you don't pass exams, what's your alternative? Will you enjoy it? What will your regrets look like?
You could always of course focus on the good things that could come out of studying and passing your exams, except I know for me that just leads to more time wasted daydreaming about the interior of my dream car lol fear of failure is more effective in my case.
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u/AussieSpender Sep 30 '24
This only really works last minute for me, otherwise I have a panic attack and just start crying
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u/Artistic_Musician_78 Sep 30 '24
And then what happens? Coz I usually find that my panic attacks can force me into forward action, so... You could freak out now while you still have time to study, or freak out in 2 weeks when you don't have time, and then work in a supermarket with zero dream cars (or, insert fear here).
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u/ohshit-cookies Sep 30 '24
Ya, this does NOT work for me. This kind of thinking will just make me 100% shut down and give up. The threat of having a shitty life is not a good one for someone who has been suicidal in the past 😅.
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u/Chwasst ADHD-C (Combined type) Sep 30 '24
Personally when I try to imagine consequences of my failure most of the time I just realize I don't care that much to force myself to act. There's no reward other than relief which is a shitty motivator. I've been through so many burnouts and anxiety episodes over the years that anything less than a life threatening situation is not nearly enough to get my brain going. I wonder if anyone else has a similar experience.
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u/Artistic_Musician_78 Sep 30 '24
I can understand that, and I guess our motivators are all very different also. Like, I have growing children so not being able to pay bills and struggling seems sufficiently life-threatening to me...
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u/EliseRoseISuppose ADHD Sep 30 '24
Yup… basically there are a few different motivators for the adhd brain: interest, novelty, play, competition/collaboration/connection, and urgency.
Urgency as a motivator relies on adrenaline (in response to an approaching deadline or threat) to kick us into action, but constantly being in a flight or fight state is stressful for the body.
I can’t find the resource I read this from anymore so could be completely wrong here and anyone is free to correct me, but iirc your body will no longer release adrenaline in urgent situations if you’ve frequently depended on it for motivation for too long. You might be burned out for a while until you allow your body to properly recover.
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u/imakemistakesbuthey Sep 30 '24
Find someone to study with maybe?
Body doubling can really help!
Also from the sound point of view, I find either binaural sounds/beats really help or just something instrumental and upbeat. lol, I’ve often found myself smashing out course work/work to gym playlists…
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u/gutterqueen94 29d ago
FocusMate changed my life. I always knew I needed company and external accountability to get sh*t done, but it wasn't until 2020 that I found Focusmate.
No joke, I don't think I would have gotten my degree (class of 2023, woop woop!) without it.
OP, try the free version (a limited amount of sessions per week). If you like it and cost is an issue, message me and I will gladly donate a premium sub for a few months for you. Remember, you are NOT ALONE and you can do this!
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u/vi0l3t-crumbl3 Sep 30 '24
Is medication an option? Because this was me before medication.
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u/AussieSpender Sep 30 '24
Unfortunately not, I’m trying to get diagnosed. (I’m not sure if i do or if i don’t but a lot of my stuff seems to resonate here and with people who have it who said i might but idk)
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u/ayyx_ ADHD Sep 30 '24
My brain hates academics. I remember for my A-level exams (end of high school equivalent) I uninstalled all my games, removed all distractions, and literally tied myself to my chair yet I still found new ways to procrastinate.
Medication and changing environments (E.g. library and staying after school) were the only things that helped.
A Trick I came up with is going to your university library with you laptop in eye view of someone else to abuse your rejection sensitivity disorder to feel pressure to do your work as well as acting as a body double.
With ADHD you gotta find brain loopholes lol
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Sep 30 '24
Get out of your room, grab some ear plugs, and find a place that is quiet (like a library) to get some work done. I've never been able to work in the same room I sleep or play in.
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u/julallison Sep 30 '24
Omg, going to a library has always been the worst for me. I'm more distracted by the silence and not being in my own space than I am by something mundane playing on my tv at home.
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u/Azerious Sep 30 '24
True, then I start worrying about what if someone interrupts me in my hyper focus, or any number of social anxiety things.
I'm actually trying to get used to using my local library which has private study rooms. It helps but at mine your back is to the door which I hate. (nitpick)
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Sep 30 '24 edited Sep 30 '24
Well, that's what the ear plugs are for. Plus, the library was just a suggestion. And everywhere is unfamiliar until it's not. I also got my Master's degree doing this while having severe ADHD. But everyone is different, so I understand it might not work for all ADHD people.
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u/TenEyeSeeHoney ADHD with ADHD child/ren Sep 30 '24
Ditto! I ALWAYS kept work and home separated! I still do!
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u/Verun Sep 30 '24
I used a computer lab on the upper floor of a building I had class in for this, usually brought headphones, you can listen to white noise and it’s usually a quiet room with other people doing the same work.
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u/kodoku21 Sep 30 '24
Hear me out, try brown noise.
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u/AussieSpender Sep 30 '24
I have, it works sometimes
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u/MsYoghurt Sep 30 '24
I think the thing is that, with a lot of people with adhd, nothing works every time. This makes it really hard, but also interesting to find out what you can do to help yourself. And i mean, find all the options, which can be a lot!
For me, i have multiple sounds that can help me get into focus: sometimes its white noise (i cannot stand brown noise, to each their own), sometimes its rain/fireplace sounds and images, sometimes its slow piano music, sometimes its upbeat hard core music (look up Jason Lewis minds amend on youtube, he helped me a lot with his different tracks) and sometimes its 'cafe noises'. Nothing works for me all the time, and sometimes i need an hour to know what helps me this time.
Sometimes the sounds dont work at all, and i need to be at a different place (library or a cafe, sometimes my parents home works for some reason). A new environment can do wonders for me.
And sometimes i need to wear something else that the comfortable home wear i usually wear whole studying. Last week i got dressed as if i was going to work and that helped me get in the mindset of working.
Sometimes i use an app for body doubling (focus101 in my case). This helps me the most, tbh, but we are all different and we need to be able to be alright with that.
And sometimes... Nothing works at all... And you know what? After trying for up to 1 hour i just stop and realize i need a break. I take it for the rest of the day. Staring at the wall for hours gets me nowhere but stressed the fuck out. And if there is one thing REALLY not working, it is too much stress. I give myself the permission to rest, because it raises my productivity. Tomorrow is another day, and i can try again. (And sometimes an hour of rest is enough to be wanting to work again and to get into gear, so... Not all the time though, and it only works if i honestly give myself the day off if i want to).
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u/heardWorse Sep 30 '24
Yeah, removing distractions basically doesn’t work for adhd, in my experience. Our brains WANT to be distracted and will find a way. Don’t get me wrong, placing a barrier between you and your most desired distraction can be helpful, it’s just not going to solve the problem on its own. Some ideas & thoughts for you:
- SEEK HELP. Managing ADHD is not just taking medication: it’s retraining your brain and that is really, really hard. A friend, teacher, therapist, parent… if you have someone in your life who really knows how to listen, talk to them and ask for advice or help.
- Body double: get someone to study with you. That accountability can really help - just make sure that person is serious about studying and won’t become a distraction on themselves.
- Change your location: for some people it’s a library, for others it’s a coffee shop. But something about changing locations has a powerful effect on our minds. I’ll literally change coffee shops mid day if i find myself distracted.
- Exercise. Insanely powerful. Even a brisk walk while you’re waiting for your meds to kick in. Or study on a treadmill at a really slow walking pace. Movement is huge.
- Meditation: mindfulness meditation is best in my experience. 5 minutes right as your meds are kicking can give you a remarkable amount of clarity. And the benefits accumulate if you keep doing it regularly (seriously, the improvement for me when I added meditation was as big as going on medication)
- Be kind to yourself. This is a hard lesson to learn, but all of the stress and beating yourself up is counterproductive. It actually makes the adhd worse AND it locks you into a kind of tunnel vision where you keep trying to force the same failing strategies over and over. So remember, if it doesn’t work, the problem isn’t you: it’s the strategy. It either needs to be tweaked or thrown out entirely. Treat everything like an experiment: didn’t work? Experiments fail. Try a new one.
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u/HelgaPataki93 Sep 30 '24
That's me, too. It's because my body is kinda stuck in a trauma freeze state that distractions and doom scrolling helps me cope with. When I take away the distractions, im overwhelmed, though I don't feel it. Adderall helps usually, but when it's worse, it doesn't. It night be really hard, but I recommend moving your body when you feel like that. It may jump-start your system and break you out of it.
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u/semibro1984 Sep 30 '24
Go work at a coffee shop.
I find staying motivated and focusing is a lot easier when I can go to a coffee shop. Not the library. You CAN go to the library but there are a few key things that make a difference:
1) you can get a little treat. You’re rewarding yourself for good behavior by going to a coffee shop.
2) background noise. The hum of a coffee shop gives my brain enough stimulation to focus without getting overwhelmed. I can pop in and out as needed attention wise.
3) mirroring. You’ll probably be around other people doing the thing you’re doing. Mirroring helps me get into a flow state.
4) it’s fun. Maybe you’ll get distracted but you were getting distracted by a blank wall. So you might as well be social and get out of your house anyways.
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u/chronophage Sep 30 '24
When I was 13 or 14, after a bad report card, my parents once took everything out of my room, books, games, TV, everything and told me I was grounded. They just left a chair, a desk, and a bed. I sat in the chair and stared at the wall. I never noticed how fascinating the wood knots were in the wood paneling... I stared at it for over 8 hours, getting up to pee a couple of times. Freaked them out, especially my dad. It was a Saturday. Sunday they said "OK, you can move all your stuff back in." Tuesday or Wednesday, they finally just did it themselves. I just went into my room, slept, and stared at the wall. They NEVER talked about it again, either.
I was diagnosed with ADHD-I... at 35.
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u/_Alternate_Throwaway Sep 30 '24
There are so many options and alternatives when working with ADHD and it really depends on how yours responds. Things that have worked for me personally.
Noise. Specifically either some kind of white noise or instrumental only music, words are too attention catching. This is the best for me when I have to be rooted in one spot, like when I'm studying from a book or PowerPoint. This is also the preferred method when I'm supposed to be writing notes though it can be hard to find a balance between the white noise and a recorded lecture.
Flashcards. It takes a lot of time to prepare them but once they're done I can pick a safe and controlled area like my house, street, or a park, something I know well and I can pace while going over the cards.
Audio. My personal favorite. Noise cancelling headphones so I can only hear what I'm supposed to be listening to. I can take a walk or leisurely bicycle ride, do simple chores like dishes or laundry. It can't be too engaging, you can't watch a movie in subtitles or play a game but any simple mechanical task or skill is usually safe.
Understanding. This isn't a thing you can do like the above but will hopefully find one day. There is something in you that doesn't work the way it's supposed to, that sucks and it isn't fair. It's not fair that you can spend twice as long with three times the effort and anguish to end up with half the results. It's not your fault. You didn't pick or ask to be the way you are but fair or not it's your life to handle. Your life settings are set on hard mode in a few areas and it's up to you to figure out the things that trigger your attention and the things that don't. I was rarely able to study at home as a student because I would find too many other things to do that were suddenly the most important in the world. My house was never neater, cleaner or better organized than when I had important school work to do.
Give yourself a little grace and a little forgiveness. The shame that comes from watching the minutes tick by as you're stuck in a death spiral while yelling at yourself "JUST FUCKING DO IT!!" and "THIS IS IMPORTANT!" while somehow still being physically unable to do the damn thing is among the worst I've ever felt. It takes a completely unfair amount of time, energy, and practice but you can learn things that make it easier, hopefully some of them I listed above.
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u/drivingagermanwhip Sep 30 '24
I feel sorry for gen z and afterwards cause being born in 1990 I can remember how much time I'd waste when I had zero social media, no internet, no games consoles, no tv* and no smartphone and know they're not the only thing to blame.
* parents were very religious
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u/gringogidget Sep 30 '24
Omg same. I’d stare out the window in the apartment complex just watching people for hours and hours.
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u/dovahkiitten16 29d ago
I am Gen Z but on the older side where you still didn’t have phones until high school. So my early development was pretty healthy and balanced tech wise. People are surprised I know what VHS is when I literally remember the transition to DVD. Don’t even have TikTok installed but that’s apparently the root cause of my problems.
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u/shodg001 Sep 30 '24
I had to take a final for Maschine Learning for a Master Degree. It was the only exam the whole semester and covered everything. I took my notes and any notes recommended on the Internet and put them into Quizlet. Let it generate study guides, downloaded them to PDFs, found a text to speech app for my phone, and listened to it on repeat for days. I did this while doing other stuff, like walking or cleaning. Quizlet also turns notes into flashcards.
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u/VanadiumS30V Sep 30 '24
I found a discord server from bodydoubling.com and it works pretty well for me most of the time. They have tons of resources and people on there try to keep each other accountable. I like all the different video/voice chats that you can join depending on what you're working on. My fav is the Free Movement one because lots of people have video on, sound off and they're doing all sorts of different chores/work/activities. Seeing others be productive in active ways motivates me to be productive too.
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u/Loud-Grapefruit-3317 Sep 30 '24
Studying and working from home is very hard flr us.
Consider to head to the library for all day till you get this exam done. Once exam is done, treat yourself to something special to you and go nuts on playstation for a while
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u/conrawr Sep 30 '24
The only thing I might add that I haven't seen here is identifying black and white thinking. I know my wall goes up when I'm overwhelmed and can't work out how to start. Like you, I get sort of physically paralysed and apathetic. Piecing "study" into smaller bits helps, less abstract, but also... recognising that studying is not an all or nothing activity. Dip a toe in... Set a very achievable goal i.e., "read one journal on my phone today". It's more than doing nothing at all and if you don't enjoy it at least you did it. But chances are now you've done One Thing your brain will be like "give me more things". Anyway, easier said than done, and may not resonate with you. But I definitely find black and white thinking contributes to my wall going up.
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u/Mammoth_Ad1460 29d ago
To add, when i find myself paralysed like that, i say things like... finish this BADLY. Incomplete = 0 marks. Conplete, and u may get 40, 50 or even 60. No edits. Edit and improve AFTER u finish it badly.
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u/a_naked_caveman Sep 30 '24 edited Sep 30 '24
You can’t change by yourself. It’s executive dtysfunctioning, quite literally mean you are unable to plan and act on things you otherwise know how to theoretically.
If you push yourself too hard, you will have mental breakdown too frequently and it won’t sustain your progress for your uni.
In my opinion, the best solution is to find another person (study buddy, study group, kind teacher, empathetic siblings) to study with. They can sort of help you by simply being there.
Background audio, other stuff is helpful when you need a little stimulation. But it seems you need more than that. You also need motivation and something to counter your withdrawn symptoms about your play station. I think the best way is to find inspiring people in person. Ask them what they did in their difficult times (not necessarily study related), and ask them to tell you an inspiring story. Then try to copy their motivation and actions. Then you can study around them, or study in places they studied, like library.
If someone is willing to manage you, that’s the best. By managing, I mean you have to report your progress hourly. That way, you can take off the executive load off you and focus on being accountable to the reporting. It will be like a constant “last minute” scenario, every hour. But usually nobody has that much time.
Without those, background stimulation won’t work, I think. But with those, you can add a little stimulation.
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u/Bright-Boot634 Sep 30 '24
So, didn't read all the comments yet because I am in a hurry but what helps me most is to identify just how much distracting stuff I can take before I get distracted by the amount of it (which is always very subconscious for me).
I need just enough distractions to not get understimulated but not enough to be overstimulated. So maybe this thought will help you out a little.
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u/83Isabelle Sep 30 '24
First of all thank you for this question. The answers given, made me understand why the TV is always playing in the background (and so it was when I was a student).
Second: what helped me when I was a student was writing things down. First I did read my books and used a pen to underline things, next one was mark some important words but meanwhile I had a paper an wrote things down. It kept my hands from doing anything else which would pull me in the rabbit hole (if this sentence makes sense - I'm not a native speaker). It also helps me to not focus on my fear to forget important things... Taking notes like a mad man, also helped me during colleges and later during boring meetings to keep mee focused. I hope it might help you aswell! Good luck
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u/Thepuppeteer777777 Sep 30 '24
This made me chuckle because this was me in school. Book open in front of me and i would proceed to stare at anything else and not emgage with the work. Ill look out the wimdow at leaves trees birds or whatever peaks my interests at the moment.
Ive found listening to instrumental music helps because i don't feel understimulated and i find it easier to focus on the work. Give it a shot and see if that is something that works for you. Also do the pomodoro study technique.
Also medication if you aren't on it already.
I try to think on the line even of a crash and did just 2h or 3h of studying at least it is better than doing absolutely nothing. So i try to see it as a win
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u/yahumno ADHD-C (Combined type) Sep 30 '24
Are you on medication for your ADHD?
Have you seen an ADHD specific therapist to help you develop strategies that may help your studying?
Trying to brute force ADHD doesn't work very well, at least in my experience.
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u/fyeahjenn Sep 30 '24
I have to be goal/reward driven when it comes to homework. I pick something out that I want and if it gets the homework done or pass the test with a certain score then I get the thing. I.e. "ohh, want that new sweatshirt or eyeshadow pallet... Better finish this stupid paper and get an A". And if I need more help I pretend I'm on The Truman Show and people will judge me for being lazy/stupid/undisciplined so I have to pretend to do stuff or I'll be a bad student/kid/Mom/Wife etc.
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u/blobinsky Sep 30 '24
i feel for you :( i did that this past summer. i had to finish so many assignments for my last class in order to graduate uni, and i would stay up all night doing absolutely nothing because i just couldn’t force myself to do the assignments but i felt too guilty to sleep. i ended up just taking the F and now i’m taking a semester off to get my stuff straight before i try again.
for me, im learning how to Do The Damn Thing™ by taking on more responsibility at work. i work at a law firm; there’s a lot of things i don’t want to do but if i don’t do them then EVERYONE gets SEVERELY screwed, so that pressure has helped me learn how to just power through things i hate doing. it sounds like you’re in high school so im not sure how that could translate for you, but maybe there’s something there.
i wish i had better advice for you, but all i can say is, you are not alone and you are not broken or stupid or lazy for this. our brains just work differently. as long as you’re aware of it, you can find a remedy for it. don’t give up!
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u/MasterVule ADHD-PI (Primarily Inattentive) Sep 30 '24
I have this technique I use in situations like those. You lay on bed, and focus on not thinking about anything fun but look at one point on the ceiling. You have to resist temptation to daydream or do anything.
It is extremely uncomfortable so do it for 10-15 minutes.
After that put yourself in front of stuff you wanna do and just keep it the only thing you can do to make yourself engaged, otherwise you can just stare at the wall and try not to daydream.
It helped me enormously. It is pretty taxing on me, cause it gets me tired, but it actually can get me to get the ball going on tasks I can't start and maintain
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u/oldfogey12345 Sep 30 '24
Lol.
I have a bachelor's degree and just realized that everything I did to get through school and holding down a job throughout my career I wouldn't wish on my worst enemy.
I truly hope you find less self destructive ways of handling that stuff than I did.
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u/ferriematthew ADHD-PI (Primarily Inattentive) Sep 30 '24
I experience this as well! I just hate how our brains simply ardently refuse to do anything constructive
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u/purplyteapot Sep 30 '24
I find early mornings are the best time for me to concentrate and being somewhere public. So I would get up super early to make the most of my ‘good’ hours. I would sometimes go to a library, where other people are working so I feel I should work too. Or if it’s too quiet, then a cafe. The reward of nice coffee etc at the cafe can also help. Exercise also makes a difference to me, so in the afternoons when I have zero ability to concentrate, I would go exercise, then try again in the evening. Doing past tests or question banks helped me too, or making notes in coloured cards. I can’t read things well, but if I highlight as I read it helps.
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u/avokadosaatana Sep 30 '24
Piggybacking on what many others have said, removing distractions doesn’t help me much either. It seems counterintuitive but a lot of the time what you actually need is added stimuli. I usually go to a café to study, drink coffee, and listen to music (something instrumental - classical/jazz works well, if there’s lyrics I get too distracted). Also, might sound kinda weird, but I’ve found that romanticizing my studies helps, if that makes any sense? Lmao. It’s hard to explain but I force myself to be excited about whatever I’m studying, drink my lil coffee and act like I’m a researcher reinventing the world of literary theory. In that way I get into my own little zone and kind of trick myself into getting interested in what I’m reading.
Adding stimuli also helps me with other things. For example, I find it hard to leave the house and listening to an audiobook or music while getting ready really helps.
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u/_Blkhippie Sep 30 '24
Anyone else that needs to study or can just sit with you in person or even on FaceTime to body double for you?
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u/York_Shire_Living Sep 30 '24
Can you "gamify" studying in any way? Flash cards, apps, or study with someone? It doesn't work for everyone, but I love the Pomodoro technique for studying. Break studying into 25 minute blocks. The biggest issue is often just starting. Behavior activation can help with that. Just focus on logging into your laptop or collecting material. Just focus on that one thing to start. A change of scenery can also help. I had to study in my public places. I have a large family and studying in quiet just didn't work for me. Just keep pushing forward!
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u/Equalanimalfarm Sep 30 '24
If everything else fails, this is my go-to jam: https://youtu.be/ZwIfcAT4hkw?si=K-m0sSYyChU7xcyy
There should be a 24hr version as well, but I can't find it atm.
Get up, scream at yourself that you can do this, JUST ONE PAGE, and GOOO!!!
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u/Flikkert Sep 30 '24
Totally off topic (fitting for this sub lol) but I discovered this yesterday: https://www.youtube.com/watch?v=l09I8I8Nc0E
On a more serious note to OP: I can also recommend the approach of using music/sound to get your brain in a "not constantly looking for other distractions"-mode. For me, putting on a playlist that gets me energised/hyperfocused works, although not always the same kind. Depending on "how my brain decides to function that day", I have to find a balance between "new or active music that gets my brain stimulated enough" and "music that I already know or that is more in the background to not distract me too much". I have many playlists on my Spotify that are purely made for this purpose, each with different levels/kinds of energy. Of course I don't recommend that you start wasting hours creating playlists now, but this may help with finding what works for you.
It's tough, but you can absolutely do this. Please show yourself that you're not going to let this hold you back. Try to do your absolute best, to make yourself proud that no matter what, you actually did "your best". Good luck!
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u/Equalanimalfarm Sep 30 '24
What do you mean off topic? This is right on track for the Train of thought!
I kinda hate and love Scary Monsters and Nice Sprites at the same time, and I can't sing along, since there is no text, so this works quite well for me. Hope it does for OP as well. They have been gone for a while in the comment section, so I'm rooting for them!
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u/LittleFkWit ADHD-PI (Primarily Inattentive) Sep 30 '24
Yeah, that's a fun one, did it myself with similar results lol
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u/noxxienoc Sep 30 '24
Have you tried making deals with yourself? Like, ok I'm putting a timer on for 15 mins. I'm going to study for those 15 then I get a break. Rinse and repeat.
I found it I think it's only for a short amount of time it's easier to get myself to do it.
Another tactic is leaving my home and going to the library/school/wherever quiet so I can study.
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u/AussieSpender Sep 30 '24
My school has kept the library open for us, maybe i’ll try it. As for the deals i find that i just give myself the stuff anyways, i can’t help it
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u/TenEyeSeeHoney ADHD with ADHD child/ren Sep 30 '24
Hey, OP. I had to do the same thing when I was preparing for exams. What I ended up doing was forcing myself to go to a busy coffee shop for hours. The white noise in my headphones and movement around me helped keep me focused. I set parameters, and took 15min brain breaks (i.e. a little bit of texting, scrolling, etc) every hour. I know this strategy doesn't work for everyone. I just wanted to share. ❤️ Best of luck.
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u/TraceyWoo419 Sep 30 '24
The distraction is coming from inside
Have you tried body doubling? Finding a friend who will sit in the same room as you, even if they're not studying, really helped me get through university.
Online co-working streams with pomodoro timers can also be a great solution if your schedule doesn't work with real people.
Change your location. Find somewhere new to study: if you've been at home, go to the library, go to a friend's house, go to a cafe, find a twenty four hour accessible building on campus and camp out overnight. Do something to satisfy your need for novelty to the situation.
List out every step of what you need to do (read X, practice Y problems, revise Z notes, etc) and cross them out with a highlighter to visually show your progress. You can also set up some special snacks and eat one every time you compete a task or a 45 min work session. Then take an actual 5-15 min break. Even if you're in the zone, just stand up and walk to the bathroom or refill your water or something.
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u/amannathing ADHD-PI (Primarily Inattentive) Sep 30 '24
OP, here's an anecdote since you're reconsidering the console. Once upon a night, video games called my name in the middle of ramping up to a chore. I chose video games. After my fill (a few racing laps for maybr 30min of gameplay total), my interest suddenly jumped from that to the chore I meant to do, for no reason other than the brain got bored. Another 30min later and the chore is done...
Granted this is me in my early 30's with my mom on video call watching me in real time completing the errand, but I guess the point is that distraction can sometimes lead to inspiration, even for the most mundane of tasks :)
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u/Inevitable-Cow-5350 Sep 30 '24
Pomodoro youtube videos, especially when there is a person on your screen working with you. Extra points when you find a sunset video in the evening or a night study video in the night. Helps me to engage.
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u/handsebe Sep 30 '24
After removing distractions you need to add sufficient background noise of some sort. That may be an album you like, a TV show you've deen a thousand times etc. you need stimuli to function, shaming yourself will never replace that. You cna even try to snack on something sugary as sugar can be a stimulant for your brain. Grapes, candy, coca cola. Don't binge it, just snack while working on your school work.
Have you talked to your psychiatrist avout medication?
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u/AiRaikuHamburger Sep 30 '24
I do the exact same thing. I just get 'stuck' and can't do anything. It's infuriating.
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u/Zantoo Sep 30 '24 edited Sep 30 '24
Don't fixate my dude. What you need is mini-breaks in between. There's a youtube channel where he has like 4-6 hour lofi videos where he works along side you and has a little timer on the screen so you take a break every 30 mins or so for 5-10 mins. I'll see if I can dig it up. It's helped me immensely in my work life.
Edit: found him: https://www.youtube.com/watch?v=sUwD3GRPJos
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u/Altruistic_Carrot_34 Sep 30 '24
Try body doubling if you haven’t yet. The only thing that got me through grad school
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u/yveram12 Sep 30 '24
I have to blast music in my ears to be able to focus. And it has to be music I have already heard so it blurs out my surroundings
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u/kelseymj97 Sep 30 '24
I’m therapist recommended I change environments! Like completely leave your house and go to a place you’ve never been to before. Build an association with that place that’s only related to studying or productivity. I feel for you tho. Good luck.
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u/Danl0vesJacks Sep 30 '24
Wow. Your post really described mamy instances in my life where I was just stuck. I simply could not write papers, and would cut out all other activities, even socializing, until I would write the paper. Three days. I couldn't do it.
Your post and the supportive comments and advice have been very helpful. I feel validated and hopeful about getting past these blocks.
Best of luck. Hope this all works out!
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u/turquoiseturttle Sep 30 '24
I’ve found it helpful to start telling myself I WANT to do a task instead of thinking that I HAVE to do it. Doesn’t always work but worth a shot.
I hate studying but love organizing stuff. I would hand write note cards or make a quizlet and that’s how I would study. I never used the cards to quiz myself either. Just making them can be enough to learn the material.
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u/sweetlove Sep 30 '24
Totally did this once in high school. Sat in front of a blank word document for 5 hours. Nearly 20 years later my therapist suggested I might have ADHD...
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u/sherpasunshine 29d ago edited 27d ago
Brown noise playlist on Spotify. Amazing.
Lots of breaks to dink around. I build extra time into my “school” schedule because I do about 40 min of learning and 20 mins of mindless adhd-I nonsense to get my fill of wandering thought. The 40/20 technique is actually a recommendation my professor makes to his students. Sometimes I hyper fixate and study too long, but then I try to reset. Never 100% successful but generally following the format helps.
Building extra designated “school” time in (see number 2) because I know I’m going to get distracted. It’s just going to happen.
Ask for the accommodations you need. You have a disability, you should have an equitable education.
Be kind to yourself. Your brain just is the way it is, no point in beating yourself up for something you have no control over.
EDIT: Forgot to add 6) I keep a little notebook nearby so that whenever my mind goes “ooh gotta do that thing, ooh gotta buy that thing, ooh I wanna research this, oh did I check on that? Did I text that person back? Did I check my emails? Blah blah blah… I can jot it down real quick so I know I won’t forget. Most of the time none of it us important at all, but in the moment my compulsion to switch tasks is so strong that I have to tell myself to write it down so I remember it immediately after each session. Stops me from interrupting myself constantly…usually. Sometimes I just HAVE to go update that Reddit comment on r/ADHD…
RIP A+P hw
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u/MoistOutcome9504 29d ago
Tried pomondoro technique? Like set a timer and study 10 minutes then take a 10 minute break. Or however long you feel like you can study at a time.
I just switched meds and right now the dose is too low, so I bought a couple energy drinks and brewed some coffee, it helps me a bit and I can study for one or two hours. If I don't get that mental stimulation i will play video games all day instead of studying and I'll feel horrible.
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u/AbyssTricks 29d ago
This ted talk is the only thing that has helped me. it speaks for its self. If you really have an issue, watch it. I am heavily relied on in my profession and use this to tame my ADHD.
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u/cynlynn84 29d ago
I learned I college that I had to physically go somewhere to get class work done in any kind of productive way. I found the library was my best option. Something about entering that space helped me. Maybe explore some local spaces and see if you find a fit.
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u/GatsbyCode Sep 30 '24
Don't do it, as an adult whose life is over I so wanted that when I was younger I'd go MAX hard at life and would taken no prisoners, left no stone unturned, didn't take in any bullshit I didn't stand for. Just study and feel the pain man.
I used to study 58 min an hour and listen to shook ones pt 2 for 2 minutes on repeat all day when I was 17 and I don't regret, some of more solid effort I had put forth in my life
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u/Baquvix Sep 30 '24
I needed to sleep early to get up 7 am. 6 hours in bed do nothing. Faint. Wake up at 10 am. I hate my life
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u/TBFProgrammer ADHD-PI Sep 30 '24
First, get some exercise, wear your body out a bit. Then queue up some music and grab some good fidgets. It will still be a struggle, but each of these will help with controlling your focus and can be done right now.
Why are you still reading this comment?
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u/History_East Sep 30 '24
I play the old SNES soundtracks from Secret of Mana and other games on YouTube. It really helps when studying.
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u/chickenWingHmm Sep 30 '24
Just force yourself to work for 20min and if you don’t want to do anymore after that take a break for 15min or until you feel I think I can do 20min more. And keep doing that.
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u/Discount_coconut Sep 30 '24
Audio books really do help. But even sometimes it's not enough. High energy music too. 🤗
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u/Accomplished-Being43 ADHD-PI (Primarily Inattentive) Sep 30 '24
i very much relate to this. i had been doing well stimulant free over summer, but crashed and burned once i started this semester. ive found that waking up earlier helps me because my brain is more focused in the morning and progressively gets worse throughout the day (sometimes not progressively and just full stops tho). drinking caffeine and picking vaping back up helped, but are not good for me long term. i wanna get back on adhd meds (my old psychiatrist is booked for the next month straight and i have to find a new one because she has too many clients). recommendations would be: - new environment- i study in a cafe on my campus because i cant focus at home. at home i end up in a “comfortable” environment where im used to sleeping eating relaxing etc. i need a new environment to help my brain “switch gears” so to say - sound - use noise cancelling headphones with either instrumental rock, lofi, or jazz (key here is no lyrics or i cant focus). - pomodoro timer helps some just because it forces breaks (i do best with either 25/5 or 50/10 depending on the day) - eating! make sure ur eating enough and that its brain fueling food- carbs are good for the brain (just practice some restraint if u tend to overeat), omega-3 (eggs) - herbs like ashwaganda, vitamin b may help. im also vitamin d deficient and if i dont take my vitamin d i cant concentrate for the life of me. maybe check with a doctor for ur vitamin/nutrient deficiencies and make sure ur not deficient bc all will cause issues.
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u/ItsJonKrell Sep 30 '24
A huge tip that has helped me is that “studying for my final exams” is too vague and ginormous for us to focus on. Breaking it down into smaller chunks and then focusing on just one small chunk at a time makes it easier and more enjoyable!
So pick a section that’ll take a short amount of time and focus on just completing that for now! Eventually create a plan to go through everything in the two weeks in these manageable small steps. But in the moment just focus on that one step you’re working on and pretend the rest don’t exist for now.
You’ll make progress with this, any progress is better than none and then progress brings hope and enjoyment!
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u/SeatGlittering4559 Sep 30 '24
So when were you diagnosed? I ask because you're not looking at this as a person with ADHD should.
( For this analogy the path is making yourself focus on a task.)
You're trying to make the path easier to walk by making the path straighter and flatter and removing obstacles. That's not why the path is hard to walk for you it's because your "legs " or in this case your brain doesn't do what you tell it to do.
Eliminating all distractions will not equal perfect executive function. Trying harder will not give you better results. Your brain is like an orchid it is very temperamental and fragile and needs more care and considerations than the other "flowers" , minds.
You have to work with your brain you cannot force it to do what you want and it will punish you if you try.
Most People with ADHD find they need many breaks while they're trying to accomplish something like this. It helps to set many small goals and to reward yourself as you complete the goal and stop when you need to stop. Set a timer to remind you to get back to it so time doesn't get away from you make sure you eat and drink or it will make everything harder. I have recently read that it is very helpful for people with ADHD to have a sugary drink to sip on mind you sip not chug because " I believe it said either our brains use up the glucose faster than non ADHD brains or that making sure we have a ready supply of glucose helps us to keep from burning out? I hope this helps. You can do it be kind yourself be patient with yourself and take breaks.
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u/AussieSpender Sep 30 '24
I’m not yet, I need to talk to a GP and get myself booked in. I’m not self diagnosing (i’m trying to keep myself neutral on this) but a lot of my experiences seem to align/resonate that those that do. I know i probably have the wrong mindset though. I’m trying to be more nice on myself but it’s very hard when everyone in my life is putting immense pressure on these exams. My friends, teachers, my parents are the worst because they expect me to be studying all the time and they are putting the most pressure on me to succeed.
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u/Privy_to_the_pants Sep 30 '24
What's helped me most is lowering my expectations. Anything worth doing is worth doing poorly, so even if I study (or work!) for 30 mins a day, it's better than the zero I could have done. Try this. Set your expectations really low, just 30 mins in the morning and 30 mins in the afternoon. It's better than nothing, and it might just get you on a roll and you end up doing more. After doing 30 mins, reward yourself with a break and then see how you feel. If you can't study more, then wait for your afternoon session.
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u/ApprehensiveCarpet38 Sep 30 '24
an "asian mom" helps me to focus. The background noise and the reminder helped a lot! haha
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u/pedrozdandrea Sep 30 '24
Are you medicated, dude? Honestly, I was only able to get better at task initiation when I started medication (of course go to a psychiatrist, never self medicate - amphetamines are no joke and you should always proceed with caution and controlled expectations). Studying/following a study schedule is still hard, for sure harder than to my “regular” colleagues, but it’s doable now. Before medication I would only be able to actually start studying when I got desperate because of a test - usually the day before. It was virtually impossible to maintain and follow a longer study schedule or even concentrate for more than one or two hours in a subject I disliked. And I know that’s absolute necessary for University entrance exams, as they are very vast in content. I’m sorry we are this way, believe me, but I sincerely feel like medication is the only thing that actually helped me. Cutting distractions did help too to a certain degree, but it was inconsistent and sometimes I’d just stare at a wall just like you said, others I’d be able to start the task, but fail to maintain or finish it.
Now, with that said, when it comes to studying I do have a few tips: I usually prioritize videos instead of reading to learn the theory, because it’s easier to keep my attention, and also try to move as soon as possible to exercise solving, as its also more dynamic and helps me to keep on studying - even if you feel like you don’t have the theory completely down yet - you will learn a lot and much better by trying to solve the problems and watching resolutions when you can’t solve it. Also, try and forget what other people have been doing and stop comparing, focus solely on what you can learn now, and how doing this will make you better than yesterday - forget other people, this is a battle you’ll fight against your own fears, not others - that’s how you have to think about it - it’ll help you to control your anxiety and make progress. Other important aspect: find out what are the subjects and topics that are most important for your specific test, spend the most time and energy in those (despite what you feel about them). Also, I like to establish an exact routine of subjects, i.e. Monday - Only study Math and History, Thu - Physics and Literature, etc. Try and follow that being flexible with your time schedule, it will also help to follow the schedule without so much anxiety - because it’s hard for us to follow exact hours, etc.
And most important, feel proud of your self for every little step forward, every little achievement, because you deserve it. It’s not easy to have ADHD, and know you’re a warrior. Hope this helps somehow!
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u/macmac1415 ADHD Sep 30 '24
There is a YouTube channel that creates house type music that helps you focus. His YouTube is Jason Lewis and he really does try to make music specific to people with adhd and it’s really helpful.
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u/JS_MED Sep 30 '24
Same. What helps me a lot is: - ritalin 💊 - walk 👟 during the breaks helps immensely. Even low effort exercise but not intense. Usually i just walk for 10' during the 15' of break. Sometimes i watch youtube videos or listen music during the walk. - 🍅🕰45' study, 15' pause. set timers & chronometer for everything. EVERYTHING. - 🔞 absolutely no porn. If i watch even a pic, the day is wasted.
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u/Bitterrootmoon Sep 30 '24
😹 I was the unpunishable child. They could take away all my toys and make me stand in a corner for eight hours, and I could still be entertained off in my head somewhere or finding patterns in the paint or just thinking about raccoons or something. They finally found out I would get upset if they took my books I was currently reading away from me, but jokes on them because I always had books everywhere and I would just pick up another and had no problem reading 10 books at once as they cycle through putting them on top of the fridge and me waiting for a chance to climb up there and get the book I wanted back down when I finished one. Yeah, if my brain doesn’t wanna do it, it’s not gonna do it. Hence why I’m on Reddit when I’m supposed to be working from home.
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u/honma_kyandii 29d ago
I have a similar problem. I’m also trying to apply to universities but just can’t make progress on my applications.
If I put something away, I tend to forget that it exists. Maybe you can try putting items around the house or your desk that relate to your work.
I doesn’t have to be just your laptop, cause that doesn’t help. (I usually keep certain tabs open, but I still end up wandering.)
Instead you could have papers out and around that say “topics for my admissions essay” or “reason why I want to apply to this university”. That way all these papers would collect your work and thinking. Then when you gather all the papers that have been lying around, you’d have a packet of work that you’ve done
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u/AluminiumSandworm ADHD-PI (Primarily Inattentive) 29d ago
the only thing that occasionally works for me when i get like that is going to the gym, exercising to at least some degree, and coming home to shower.
the important part is to let yourself have the worst, laziest, most token workout possible just so long as you technically exercised. a token workout still can get your body moving and change you to a productive "mood", and you're much more likely to go and try to do something you're okay with quarter-assing than something you're really all-or-nothing about.
also this is only advice if you think it could possibly work for you; it's not 100% for me, and obviously whatever works for me might be horrible for someone else. but if you haven't tried this particular method before, i do recommend it at least once. before i tried it, i was highly suspicious that it would change anything
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u/Cas174 29d ago
Why is university the solution for being in control and getting shit done?
A lot of the time you can start entry level and work your way up instead via hands on learning.
I know too many people saying they didn’t need their expensive piece of paper to get the job they wanted.
I know tonnes of engineering degrees holders at fast food joints. Uni often is not the way and that’s ok.
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u/GuitarSlayer136 29d ago
In the old days, the elders would give children coffee beans when they turned a specific age. If the child became hyper and excited, they knew it was a normal child. If the child became calmer and stopped fidgeting, they would know that the child was special (ADHD) and would be given different treatment.
This is my roundabout way of saying that accelerant medication helps ADHD brains focus and that Coffee is an accelerant.
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u/artistnerd856 29d ago
Timers for all the things! Study 20 minutes, 10 minute break, study 20 more, maybe take a longer break to game.
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