Stop Procrastinating

How to Stay Focused with Inattentive Adult ADHD

As an adult with inattentive ADD, I jump-start my day and find focus with these trusty tricks.

Woman with ADHD laying on floor, using computer, and battling inattentiveness by listening to music with headphones

My two-year-old son just left for day care with his daddy. I’m here with the youngest child, who is sleeping peacefully. It’s too quiet for me to start my day. Inattentive types like it quiet, right? For those who know a little about attention deficit hyperactivity disorder (ADHD), inattentive means acting spacey or being introverted. If my hyperactive counterparts have trouble choosing what to do and staying with the task, I have trouble choosing what to think about, and following my thoughts into doing something.

I can’t get going in the morning unless there is some kind of fire to put out, usually one started by my toddler. He may be chewing on a Matchbox car or emptying a bin of toys on the floor. When he isn’t here, I am in a vacuum. But I have developed some rituals to help me tackle my to-do list.

Setting a timer gets me going on paperwork; putting on high-energy music or sending an e-mail to a buddy telling him what I have to do holds distraction at bay. When I have to write a blog, I wrap my hands around a mug of tea and let my mind wander to a topic. Sometimes I need activity around me to keep my mind on what I’m doing. Solution? I head to a busy coffee shop.

[Free Download: Inattentive ADHD, Explained]

There are countless strategies for hyperactive people with ADHD; fewer, it seems, for those with inattentive type. By knowing yourself and finding tricks that will spring you into action, you can get out there and get going.

Updated on July 3, 2018

4 Related Links

  1. I was expecting more tips, did I miss something? If not, I’m looking forward to a slideshow with tips for overcoming task initiation troubles! (Which my friend and I refer to as TITs.)

    Of course I’ll be lost in an Additude spiral the next hour or so 😉 reading all about the subject, and wandering of to other interesting topics.

    1. You are definitely not alone! Also, fun fact: I was trying to register for the site on my iPhone to reply and the page kept kicking back up to the top before I could click on the Captcha checkbox 😂😅
      Like some sort of built in screening 🤦🏻‍♀️
      I had to jump on a pc to do it.

  2. In the past, I had others in the house to get me going – children or a partner.
    Now, I live alone and some days – maybe it is some daze – I find it so hard to focus and get going.

    A phone call from an old friend who asks me what I am doing today helps, as I then have to have a sensible answer.

    At school and at university, I had a timetable of EVERY hour of every day. Not just the classes. I am trying to write a similar weekly timetable now. If this works, I will tell you.

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