The difficulties with concentration and focusing for the person with ADD are well known, but the flip side - “hyperfocus” in lay parlance – can be just as problematic. Our ability to focus our attention and shift it as required is dependent on the complex orchestration of many processes in the brain. In the person with ADD, there is a breakdown in this orchestration that leads to dysregulation of the “attention centers” of the brain. This dysregulation is sometimes viewed as a matter of the will, but in fact the ADD brain often needs heightened stimulation (e.g., a high degree of interest or the immediate feedback of a computer game) in order to become engaged. Once engaged, the ADDer may find that breaking out of a highly stimulating activity is also very challenging.
ADD medications are often quite helpful in improving this regulation, but they may not be sufficient to break through some instances of “hyperfocus”. If you find this is the case for you, here are some tips to help you break out:
-
Identify the specific activities that are frequently problematic for you. What are the “black holes” that pull you in?
-
Before engaging in the activity, decide how much time you can afford to spend. Be very specific. (E.g., “I can only play this computer game for 30 minutes.”)
-
Set a
timer or alarm that requires you to get up to turn it off. Many newer stoves have such a timer. It should be loud enough and intrusive enough that you cannot ignore it. If you do not own such a timer or alarm, purchase one. It is money very well spent. While you can use your computer’s timer with computer-based activities, these are often too easily dismissed or ignored. You have to know yourself well enough to decide if that will work for you. Here are some links to products that might help you:
-
If your activity is computer-based, set your computer to shut down at a specific time, with a pre-set warning. How to do this will depend on the operating system you use. This tip also works well for those of you who stay up too late doing computer-based work or play. For Windows XP go to:
www.winxptutor.com/schsd.htm. A MAC user sent some information on this. Go to the bottom of the page or
click
here.
-
Ask a friend who is sensitive to your ADD to call you at a specific time. Use this wisely because it can lead to resentments. As a general rule, I strongly recommend that you do not ask a parent or spouse to play this role. It has the potential to put too much strain on the relationship.
If you have found other tricks that work for you, please send them to me. I’m always eager to learn new strategies to share with my clients.
Coming: Tips to prepare you for the holidays. Send me your questions!
MAC Tips:
A MAC user sent me the following links and information. Not being a MAC user, I cannot verify their accuracy. Hope they are helpful!
http://docs.info.apple.com/article.html?artnum=300914
Mac OS X's Shut Down schedule will only work when one user is logged in.
http://docs.info.apple.com/article.html?artnum=301401
Mac OS X 10.3 and later: Computer must be awake for scheduled shutdown to occur.
http://docs.info.apple.com/article.html?artnum=152135
Mac OS X 10.3 Help
Setting a schedule to automatically turn your computer on or off:
You can set your computer to turn on or off (or go to sleep) according to your preferred schedule.
- Choose Apple menu > System Preferences and click Energy Saver.
- Click Schedule. If you don't see the Schedule button, click Show Details.
- To start up the computer at a given time, select the "Start up the computer" checkbox, and then choose a day or set of days from the pop-up menu. Type a specific time of day in the "at" field.
- To shut down the computer, or put it to sleep, at a given time, select the bottom checkbox, and then choose Shut Down or Sleep. Choose> a day or set of days from the pop-up menu. Type a specific time of day in the "at" field.
Note: Certain links that this article refers to may not be available in this context; please consult the relevant product Help guide page on your computer for full access to these links.
