Writers@Work: Why Can’t I Focus?
An Interview with Rochelle Melander
How did you come to coach clients who have ADHD?
Just before the pandemic, I attended a class on ADHD. When I heard the coach present six ADHD traits, I was shocked. The problems and interventions she presented were parallel to the work I’d been doing with my writing coaching clients for years. At the time, I was working as a coach at a local college. Many of my students had ADHD, too. I knew I needed more knowledge and skills, so I pursued ADHD coach training.
What challenges do people with ADHD struggle with the most personally and professionally?
As I’ve been working with more clients who have ADHD, I am becoming aware of how unique each person’s experience is. But generally, people who have ADHD deal with issues around executive function—the part of your brain that helps you plan and manage tasks and cope with your emotional life. You might struggle to track time, remember tasks, sustain focus, and start and finish projects. You might also get distracted easily or have trouble managing impulses.
Do most people know they have ADHD?
It’s a confusing time. Many people who are frustrated and overwhelmed by all of life’s distractions might think they have ADHD—but they don’t. They’ve simply adopted habits that make it harder to focus—like media multitasking (watching media while working).
Others, especially women, see the characterization of ADHD as a young boy hopping around and making impulsive decisions and don’t relate. But when they hear about inattentive ADHD—the kind where you literally daydream through life—they suddenly feel seen. (Confession: that’s me. I was always the kid in the back of the class staring out the window, lost in my daydreams!)
Are there certain classic symptoms or characteristics to be aware of?
Here are some that I’d watch for:
+Losing track of things, time, or events (can’t find my keys, can’t get to meetings on time)
+Difficulty managing time or tasks
+Having trouble concentrating, especially on tasks other people assign
I’d encourage anyone who’s finding it hard to manage daily life or getting deep work done to talk to an ADHD coach and create a plan. Thanks to online media, especially social media, it really is harder to focus today.
How might people with ADHD benefit from ADHD coaching?
People with ADHD have many strengths and may not recognize it. A coach can help you examine and use your strengths in their daily life. They can also support you in finding tools that work specifically for you.
As I mentioned earlier, each person has a different experience with ADHD. Some of my clients have found that scheduling tasks and setting reminder alarms helps them to get more done. Others find that irritating and have better luck with other systems, like habit stacking (connecting established habits to new ones). Hiring a coach can help people discover the interventions that will help them work at their full potential.
What other recommendations, resources or suggestions do you have for those who find it hard to concentrate, focus or make progress on important projects (like writing a book)?
I encourage my clients to get really clear about what they want to accomplish and why. I’ve always believed that we do better with projects we’re interested and invested in.
Next, eliminate distractions. The research is clear: humans are not capable of multitasking. What we’re really doing is rapidly toggling between tasks, and it means we work less efficiently. Turn off the stuff that beeps at you before you start your work.
Set a timer. Try to work in short bursts of 30-45 minutes, then take a break, and start again. If you can do 2-4 of these a day, you will make sure and steady progress towards finishing your book!
I’m also a big fan of body doubling or working with others. Come to my Show Up and Write Sessions starting this week to get stuff done. My Show Up and Write groups are perfect for introverts. No one is going to ask you what you are working on or how it went. We center ourselves, write, and then give each other a big high five! Join us: https://writenowcoach.com/show-up-and-write-writing-circles/
This interview originally appeared on Lenore Kantor’s blog: https://growthwarrior.co/adhd-challenges/
Write Now! Coach Rochelle Melander is an author and ADHD-trained professional certified coach. She helps wildly creative people get stuff done. From writing and publishing books to finishing that work project–she’s got you covered. If you’re struggling to start or finish a project, connect with Rochelle to create a personalized plan for overcoming procrastination, dealing with distraction, and staying focused. Book a private consultation: https://writenowcoach.com/consultation/
