Top 10 Tips to Stay Focused Online with ADHD

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Elly
Date
Apr 22, 2024 09:29 PM
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top-10-tips-to-stay-focused-online
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Top 10 Tips to Stay Focused Online with ADHD
With the endless distractions and constant stimulation we find on the web, it's important to have strategies in place to stay focused online.
Doom scrolling or keeping 300 tabs open in Chrome is a recipe for disaster, especially when it comes to productivity and getting your tasks done.
Of course, for those of us living with ADHD, it’s even more of a challenge.
So we’ve put together ten actionable - and also realistic! - tips to help you stay focused while navigating the crazy mess that we like to call the ‘world wild web’!

How to Stay Focused Online with ADHD

1. Establish a routine for online sessions

Create a structured schedule for online activities. Allocate time slots for specific tasks or work, and try to batch tasks together by subject. So, time-block when you want to research online or need to answer those emails. A routine like this is extra important, if you work from home or you’re in college, so you ensure your internet use doesn’t bleed into your leisure time.
Stick to this routine as much as possible. Having a predictable schedule helps train your brain to get into ‘focus mode’ online and stay on task.

2. Take a minute to set specific goals

Before starting any online activity, take just a few moments to clarify what you want to accomplish by being online. Close your eyes and think through how you’re going to use the internet and what you want to achieve.
It might sound a bit more ‘out there’ than some of our other tips but visualising and being intentional can be super useful for people with focus issues.

3. Break Tasks Down

Breaking down online activity into simpler steps can be effective in preventing you from getting overwhelmed. A clear roadmap can help you to stay focused and plan which task to tackle first.
We recommend picking something fun or quick-to-complete so you can jump-start your focus and work up to those trickier tasks, once you’ve found your groove. Alternatively, ‘eat the frog’ first and tackle that task you are dreading the most.

4. Set a Timer

It’s an oldie but a good one! The Pomodoro Technique is popular for a reason. Grab your favourite tomato timer (or your mobile will do!) and get working to the clock. You can gameify your online activities by seeing how much work you can complete in 25 minutes.
Bonus tip: After the 25 minutes is up, take a break for five and check in with yourself that you’re still on task with what you want to achieve.

5. Switch Browser

This is a big one. A cluttered online environment can contribute to mental clutter and distraction. We often leave tabs open as visual reminders and then get lost in a sea of Chrome tabs later in the day.
That’s why we recommend switching to Horse Browser, which replaces tabs with a feature called Trails. Every time you click on a link, a new nested page opens on the Trail, merging tabs, bookmarks and history into one minimalist, easy-to-read vertical layout. You’ll never get lost in tab clutter again. Context switching becomes so much easier and you’ll always understand exactly how you got to a particular website. Find out more here.

6. Get Away From Your Desk

Allow yourself to take regular breaks during online sessions. Breaks help prevent mental fatigue and maintain overall focus. Get away from your desk and get outside. Use these moments to clear your mind and rejuvenate, so you can return to your tasks with renewed energy and concentration.
If you finding yourself going stir crazy WFH, also consider working from a new environment. Check out that new coffee shop or co-work or go to your local library. Heck, you could even just re-arrange your space to create a new vibe!

7. Make Your Browsing Fun / Make Your Browsing Boring

A Two-For-The-Price-Of-One tip! When you have a longer session of online activities to get through, make your experience as fun as possible. Horse Browser, which we mentioned earlier, allows you to add your own custom emojis and re-name your pages to customise your browser and make it fun to use.
In contrast, when it’s time to stop work for the day, grayscale your screen so it’s less attractive to stay up to 2AM scrolling different sites.

8. Do a Clear-Out

Maybe you have a bit of time to spare between tasks or during some downtime at the weekend? Use that time to do a quick clear out of your downloads, your desktop documents or batch archive your emails. It feels good to free your machine from visual distractions. And if you get into the habit of doing a bit of clean-up every day, you’ll soon get rid of un-necessary clutter. You could even body-double with a friend to get it done.
Body-doubling is actually a great tool if you’re behind on email too. Sit down with a friend at your laptops and reply to all those unread emails together.

9. Use Distraction Blockers on Your Phone

Distracting sites and apps can easily derail you, especially on your mobile. Install an app that allows you to block or limit access to these time-suckers. Set limits for specific online activities to prevent excessive browsing. Forest App is one of our favourites.
By removing potential distractions, you can create a more conducive environment for concentration and productivity.

10. Set a Timer for Bed

Time to get your beauty sleep! Don’t work or browse online into the evenings. You need your rest. Set multiple timers. One that starts a wind down, an hour before you’re scheduled to stop work. Another to tell you to stop working and a third to tell you to go to bed. It might sound like a lot but multiple alarms can really help transition between tasks and stay on track.

In Conclusion

Everyone's brain works slightly differently, so it's important to find strategies that work best for you. Experiment with these tips and adjust them to help you focus online and boost your productivity. We hope they’ll help you develop a personalised approach to staying focused online. And don’t forget to celebrate your wins along the way!