“Staying Focused: Simple Ways to Reduce Distractions for People with FASD” Living with Fetal Alcohol Spectrum Disorder (FASD) can make it extra challenging to stay focused. The world around us is full of things that can grab our attention and make it hard to concentrate. But don’t worry! There are some easy ways to help you stay on track and feel less overwhelmed. Let’s explore some ideas that can work well for people with FASD.
Why Distractions Can Be Tough
When you have FASD, distractions can:
- Make it hard to finish tasks
- Cause stress and frustration
- Make it difficult to remember things
- Make you feel overwhelmed
But with some simple tricks, you can create a space and routine that helps you focus better.
Making Technology Work for You
1. Turn Off Extra Notifications
Only keep alerts for the most important things. This way, your phone or computer won’t keep interrupting you.
2. Set “No Phone” Times
Choose times when you put your phone away. Maybe during meals or before bedtime.
3. Use Helpful Apps
There are apps that can block distracting websites or remind you to stay on task. Ask a trusted person to help you find and set these up.
Creating a Calm Space
1. Keep Things Tidy
A messy room can be distracting. Try to keep your space neat. You can use labeled boxes or color-coding to make organizing easier.
2. Manage Noise
If noises bother you, try using headphones with calm music or nature sounds.
3. Have a Special Focus Spot
If you can, create a special place for doing important tasks. This could be a desk or a comfy chair in a quiet corner.
Helpful Habits
1. Use a Timer
Try working on a task for a short time, like 15 minutes, then take a break. This can help you stay focused without getting too tired.
2. One Thing at a Time
Instead of trying to do many things at once, focus on one task. Finish it before moving to the next one.
3. Practice Calm Breathing
When you feel distracted, take a few deep breaths. This can help you feel calmer and more focused.
Dealing with People
1. Let Others Know
Tell your friends, family, or teachers when you need quiet time to focus.
2. Plan Social Time
Set aside specific times to hang out with friends. This way, you can enjoy social time without it interrupting your focus time.
Getting Ready Helps
1. Plan Your Day
Before bed, think about what you need to do tomorrow. You can use a checklist or a visual schedule to help remember.
2. Get Your Space Ready
Set up your work area with everything you’ll need before you start. This helps you avoid getting up and down a lot.
Remember: It’s Okay to Not Be Perfect
Nobody can avoid all distractions all the time, and that’s okay! The goal is to find ways that help you focus better, even if it’s just a little bit at a time.
Wrapping Up
Living with FASD means you might face extra challenges with focus and distractions. But with these simple ideas, you can create a space and routine that works for you. Start with one or two of these tips and see how they help.
Small steps can lead to big improvements in how you manage distractions and stay focused on what’s important to you. If you need help trying these ideas, don’t be afraid to ask a trusted friend, family member, or support worker. They can assist you in finding the best ways to make these tips work in your daily life. You’ve got this!
TODAY’S NOTE: “Sometimes life gets in the way of being able to do something. I have a lot of physical pain because of how my body works.” – In Solidarity, Liz
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