[cebert]

I also have ADHD, and notifications and disruptions can easily distract me from my focus. When I work from home, I use an old-fashioned kitchen timer. I set it for a specific period and concentrate solely on the task I want to accomplish. Initially, you may only be able to focus for 5 minutes or so, but over time, you may be able to gradually extend the duration. For me, it’s crucial to turn off notifications on my work computer during my focus time. When I take a break, I check if I missed anything, look outside for a while, or go for a quick walk before returning to work.

[ednite]

Totally agree, and you’re right. I’ve been doing focus sessions for so long that I sometimes forget how hard it was at the beginning. At first, even 5 minutes felt like a challenge. Then 10. Reaching 20 took time and patience.

Starting with just 5 minutes is good advice. For anyone just beginning (like the OP), don’t worry if it feels tough, that’s normal. Just like building physical endurance, mental focus takes repetition and consistency. Stick with it, and it gets easier.