Staying focused can be particularly difficult for young people with executive function challenges. You might be easily distracted by your thoughts or the things happening around you but you might also find that you sometimes experience something called ‘hyperfocus’.
Hyperfocus is when someone gets so interested in what they’re doing that they forget about everything else around them. It’s like when you’re playing your favourite game and don’t even hear your parents calling you for dinner.
Good things about hyperfocus:
- Getting a lot done: You can finish a big project or learn something new really well.
- Learning deeply: You understand things better because you’re paying close attention.
Not-so-good things about hyperfocus:
- Forgetting other stuff: You might forget to do your chores or homework.
- Hard to stop: It can be tough to switch to another activity when you’re really into something.
When you’re struggling to focus, distractions may come from various sources, including:
- Thoughts (daydreaming or worrying)
- Physical sensations (such as headaches or fatigue)
- Emotions (feeling angry or overly excited)
- Environmental factors (like noise or the television)
Using a fidget toy can sometimes help you ignore these distractions and concentrate on the task at hand. Here are some other strategies to eliminate distractions, which can improve your attention:
- Set up a quiet area for study or schoolwork.
- Reduce distractions by turning off the TV or music (unless this helps you focus – if you like having music on while you work make sure it is music that doesn’t distract you by making you sing along or listen to the words).
- Take frequent short breaks to help you stay focused.
- Make eye contact when someone is speaking to you to help you focus on what they are saying.
- In the classroom, take notes on what the teacher says or what you’re reading.
- If you are experiencing physical discomfort, like a headache or fatigue, take a nap or have a snack to feel better.
- Manage your emotions. If you’re feeling particularly angry, sad, scared, or even overly happy, make a plan to calm yourself down or talk about your feelings before starting something that needs your attention.
Tips for Parents
- Before giving your teen instructions, ensure you have their attention. Have them turn off their electronics and make sure they are looking you in the eye before you start speaking.
Tips for Teens:
- At School: When a teacher is talking, look at them or write down what they say.
- At Home: Make eye contact when your parent is asking you to do something. To confirm you understood them, repeat back what they said.