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如果你經常注意力不集中、開會心不在焉、沖動消費或者丟三落四……那么，要小心哦，你很可能患上了“成人多動癥”……

By Karen Pallarito

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You’re late to work again, behind on a project, or can’t remember the action points from the last meeting. If you’re one of the adults with attention deficit hyperactivity disorder (ADHD), it can be a constant challenge to stay on task.

You can get distracted by external stimuli like noise or internal stimuli like daydreaming. These different distractions require different coping strategies.

Here’s how to pinpoint your weaknesses and 10 strategies for getting the job done.

Write it down 寫下來

If you want to raise an important point in a conference call, but don’t want to butt in, you may not absorb what the others are saying while you wait to bring it up.

Better to jot down a keyword to remind yourself what you want to say, says Linda Richmand, a certified professional coach with a specialty in adult ADHD. “Now you’re ready to fully attend.”

She recommends keeping a “random-thought pad” on hand, whether you are at your computer or folding laundry. Enter important reminders and any brilliant ideas that pop into your head so that you are less distracted by them as you work on the present task.

Map it out 畫個圖

In a day chock-full of appointments, odds are good you’ll forget to pick up the dry cleaning on the way home.

A study found that the human brain can handle two complicated tasks simultaneously. Add a third, though, and the brain can’t keep up. People lose track of one of the original tasks and begin making errors, the study found.

No need to keep it all in your head. In the morning, map out your day, including errands, and refer to your “road map” throughout the day, Richmand suggests. It helps to visualize your plan like athletes do before a big game, she adds.

Create the right environment 創造環境

Make your environment work for you. If noisy colleagues are rattling your concentration, request a quieter work space.

However, it’s not uncommon for people with ADHD to find dead silence even more distracting. If you focus better when listening to music or with ambient noise in the background, then try to make it happen.

Prioritize tasks 合理排序

Paying the bills: Could there be a more boring task? You procrastinate and the late fees pile up. The trick is to make it a priority, Richmand says.

Schedule time for plowing through the thicket of envelopes, and don’t do anything else until the job gets done. Elicit your spouse’s or partner’s help. Have him or her bring you coffee and cookies—anything to ease the monotony.

Take a quick break 快速休息

If boredom is ruining your productivity, take short breaks. Just getting up to walk around, have a yoga stretch, or take a quick sip from the water fountain may be all you need. When you’ve completed a task, give yourself time to regroup.

Be careful, though, not to move into procrastination mode and let a quick break morph into an hour-long Facebook chat with friends.

Set a timer 設定時間

If your on-time arrival is suffering, it may be because you’re squeezing in last-minute tasks before heading out the door or failing to set a realistic departure time.

Figure out how much time it really takes to get where you’re going and let technology work for you. Program your phone to alert you when it’s time to get going. Or, when you go to sleep the night before, set a timer that’s more than arm’s distance from you so that you’ll be forced to get up.

Plan some joy 獎勵自己

It’s OK to reward yourself for sticking with a task until it’s completed. “Make sure you plan into your day something that’s enjoyable, something you look forward to doing,” Richmand suggests.

Have coffee with a friend, watch something great, or just take a walk at a local park, she says. Not only is it an incentive to finish the job, but it will also help you recognize “that it’s not all drudgery.”

Delegate 分配任務

A job well done doesn’t mean doing everything yourself.

Know when to delegate; know what you do well and what you don’t. Focus on your strengths and ask for help when you need it.

“Chunk” it 分步進行

If you have trouble estimating time or shifting gears from one activity to another, approach tasks for limited periods of time. For example, give yourself two 15-minute periods to work on something with a break in between. Psychologists call it “chunking” or breaking work into manageable pieces.

If you’re in the middle of a larger task, stop at a specific time and assess the situation. It may be time to switch gears and move on to something else.

Record it 備忘記錄

Some people find gadgets work better than paper and pen for keeping lists and reminders.

“Do what works for you,” says Richmand. “Electronic organizers can be wonderful.” Smartphones are a great option, as are digital sound recorders. Input your to-do list, appointments, and upcoming events.

Vocabulary

ADHD 【醫】注意缺陷多動障礙，全稱為attention deficit hyperactivity disorder

action point （經會議商討后決定的）行動，必須處理的事項

stimuli 單數為stimulus，（使人或物產生反應的）刺激，刺激物

daydreaming 白日夢，幻想

coping strategy 應對策略

pinpoint 準確地找出，描述（事實真相）

butt in 插嘴

jot down 草草記下

pad 便箋本

reminders 起提醒作用的東西

pop into one’s head 突然冒出（想到）

chock-full 〈口〉裝滿的，塞滿的

appointment 約定，約會

odds 〈復〉（事物發生的）可能性，機會

simultaneously 同時地

keep up 跟上，趕上

errand 差事，跑腿

rattle 〈口〉使緊張，使慌亂

dead silence 靜默無聲

ambient 周圍的

productivity 生產效率，生產力

prioritize 按優先順序列出，確定（事項、問題等）的優先順序

procrastinate 拖延，耽擱

pile up （使）堆積，（使）積累

plow through 〈美〉費力地堅持讀/看完

thicket 灌木叢，密集的東西

elicit 引起（某人的反應）

spouse 配偶

monotony 單調無味，無聊

sip 小口地喝，抿

water fountain 飲水機

morph into 變成，變為

squeeze in （在很忙的時候）設法安排（做某事）

program 為……編制程序，此處指設定手機

get going 出發，行動

incentive 刺激，動力

drudgery 辛苦乏味的工作

delegate 委派（某人）做（某項工作）

chunk 此處為動詞，指將……劃分成不同部分

shift gear 〈美〉變換做事的內容

gadget 設計精巧的小機械（裝置）

sound recorder 錄音機

（來源：英語學習雜志）