The way “distraction” is understood by people who don’t have ADHD is so backward. I think they think we need fewer distractions? Remove everything and you’ll be able to focus better, etc.
But that’s really not how it works at all.
I think of my ADHD as a powerful beam of light in a dark room.
If I want to focus on something in the room, I can’t fix this big beam on it with any hope of seeing it because it’ll be too blinding. I have to break the light up. So I have all these prisms and mirrors lying around, and those are what everyone else calls distractions. The TV turned on, the book I’m reading, the website I’m visiting, the music playing, the food I’m eating. All these little prisms that break up the force of this crazy huge light.
The room is no longer dark. The light is no longer blinding. I can find what I need.
My protip is to precisely select which parts of your brain need activation. The simplest division is
Hands
Eyes
Ears
Language/complex information processing
If I need to listen to a lecture my ears and language are occupied so I need something to occupy my eyes and hands. The Rubik's cube is a good pick, along with select phone games that mostly rely on color and pattern like 2048, tangram puzzles, matching games. Crocheting can work too.
If I need to read a book or write a paper my eyes and language processing are occupied, as well as mostly my hands. I need to occupy my ears, and maybe add some kinesthetic stimulation. For this I need instrumental music (no lyrics) and if I need more kinesthetic stimulation I usually just wiggle, spin a pen, or chew gum.
If I'm working on a project my hands and eyes are occupied, so I need something to occupy my ears and language. Audiobooks, podcasts, and radio plays are best, as well as tv that doesn't need a whole lot of visual attention.
Hope this helps somebody!
















