What to do if you're having trouble focusing? #adhd #shorts #focus

Disclaimer: This is just how Jessica uses the pomodoro technique! This does not mean it'll work for everyone or that the way you're doing it is wrong. 🧡

TRANSCRIPTION:
(Thank you Hyrulistic!)

[Note: this video is primarily spoken dialogue with displayed text only during the beginning, matching what Jess says. Visual elements are not described at this time.]

[video begins]

Jess:
Are you having trouble focusing on something?
This is my secret weapon for focusing: a Pomodoro.

Here's how it works:
Choose a task to work on, set the timer for 25 minutes.
And for the duration of that timer, I'm not allowed to do anything else.
If I think of something else that I suddenly urgently do need to do, I write it down.

And then I guard my pomodoro with my life.
I do not do anything else while that timer is running.
I only use them occasionally because focusing is hard, and so eventually, if I'm using them a lot, I'm probably not going to respect the Pomodoro and I'll start doing other things while the timer is still going.
I don't want to do that. This is my absolute secret weapon, like last resort, I can't focus, I break this out.

That's how I use it; how do you use Pomodoros?

[end of video]

[HowtoADHD]

Disclaimer: This is just how Jessica uses the pomodoro technique! This does not mean it'll work for everyone or that the way you're doing it is wrong. 🧡

-- Transcription --

[Note: this video is primarily spoken dialogue with displayed text only during the beginning, matching what Jess says. Visual elements are not described at this time.]

[video begins]

Jess:
Are you having trouble focusing on something?
This is my secret weapon for focusing: a Pomodoro.

Here's how it works:
Choose a task to work on, set the timer for 25 minutes.
And for the duration of that timer, I'm not allowed to do anything else.
If I think of something else that I suddenly urgently do need to do, I write it down.

And then I guard my pomodoro with my life.
I do not do anything else while that timer is running.
I only use them occasionally because focusing is hard, and so eventually, if I'm using them a lot, I'm probably not going to respect the Pomodoro and I'll start doing other things while the timer is still going.
I don't want to do that. This is my absolute secret weapon, like last resort, I can't focus, I break this out.

That's how I use it; how do you use Pomodoros?

[end of video]

[DarkEyedBlues]

You underestimate my power to stare off into nothing without realizing I'm doing it

[LRosieB]

You don’t have to control it with a basic timer. You could use a playlist or album of your choice to keep time. It can make a task more enjoyable while still having a set time.
Also, if you use one particular playlist/album, you will start associating the music with work, which can help you focus

[raventhorX]

I've tried a similar technique but end up sitting for hours looking at "the task at hand" and not having anything completed on it.

[aardwolfweb]

I use it to get started. After that, I use it backwards, it reminds me to take breaks. Once I get going on something, I'm usually good for hours, my problem becomes being so intent on the task, I forget to eat, drink, take bathroom breaks, or to just plain stop for the day.

[sourgreendolly]

Pomodoros don’t work for me but promising to do X for 10 minutes and stopping if I want to is usually a good hack. If I still can’t focus, I need dopamine so I sing along to some music and that helps

[TheOnlyToblin]

I recently learned to use the "focus timer" from therapy, and it's been a very big...I dunno how to phrase this but, it's been along period of making it work. I use it rather frequently now, because it genuinely does help.

However, I do believe that in the long run, those "forced periods of focus" are going to end up hurting me just as much as I hurt myself TRYING to focus before I got diagnosed. I'll simply burn out.

That said, it is a useful method occasionally.

[flippravitastic]

Pomodoros got me through the end of high school while fighting through burnout, and before I even knew I had ADHD. 10/10 highly recommend.

[cuckoophendula]

Whenever I DO use a timer, I admit that it helps a lot. I just now need to have a routine to get myself to use the timer in the first place everyday xD

[phannybrce]

As a musician, I use my timer to practice different items. 10 minutes on scales and 20 music on various pieces.

I also use them to get me to blitz clean. I say "I don't have to complete a task, I just need to clean as much as possible for 15 minutes." Once I get started and I see how much I can get done in 15 min, I may do another 15 min.

[thefinalfrontear]

another note to my fellow perfectionists: progress over perfection!! if you have a smartphone you have a built in timer, you don’t have to wait to get a kitchen timer! you can try out the pomodoro technique as soon as you’re done with this video!

[electrogeek]

I have a lot of trouble with 1) staying focused on a dull task and not getting distracted by something that gives me more dopamine; and 2) pulling myself away from a high-dopamine, but ultimately not as great for me mentally, activity when doing something like Pomodoro. I don't metabolize ADHD meds properly, making them nearly useless, so I'm mostly dependent on behavioral changes, and I'm currently drowning.

[trevorsreya]

Step 1: Set Timer for task.
Step 2: Anything not related to the task; write it down.
Step 3: Spend entire timer writing tasks.
Step 4: Cry.

[Alkeran]

I used that technique for 2 hours when I was desperately trying to finish a paper for uni. Magic! I haven’t used it since for the same reason mentioned in this video!!

[rafael]

Thanks! You have made all of the difference in my life. You saved my life and helped me to stop hating my life.

[Ellipsis]

Good emphasis on not using it too often to not use it too often and keeping it sacred.

[railand]

Your comment about over use leading to a lack of respect/ignoring it resonates a lot with me. I frequently develop effective ways to keep me on task only to find myself back in crazy town because what was effective has become essentially invisible.

[riahbird]

I just wanted to drop a comment and say THANK YOU for everything you do. I have learned so much from you that has benefitted me as I try to figure out adult adhd. You are a beautiful person, inside and out! ❤️

[sumitartist]

It works in a different way for me. I use a stopwatch and keep an aim of focusing for as long as I can without getting distracted. If I find myself distracted or uninterested in the thing I was doing, I look at the time, note in down and try to at least meet it in the next focus session. If I can beat the time, even better.

I do not take it too seriously. Just record time of how much time I'm spending in focus and try to meet atleast the minimum duration I can. If not. no problem, I can start again, as many times as I want. Sometimes, it's just 5 minutes, sometimes 40. I haven't gone beyond that yet. I hope I break that record tomorrow while working.

[Savvy]

The distinction of using it when basically desperate was a helpful and important addition, thank you for that! I find myself having to rotate through focusing/organizing methods a lot because I get tired of them quickly, and as you say, stop respecting them. Something about hearing it said by another person just made that click. Will try to keep some tricks "sacred" so they may actually work again. XD