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  1. Do something physical. Every time you exercise you are helping your brain’s executive functioning abilities. I usually recommend doing some jumping jacks, running up and down the stairs a few times or taking a quick walk.
  2. Meditate before you jump into a difficult or boring task. Just take 5 minutes (set a timer) and focus on your breathing, take a quick power nap or visualize yourself successfully completing your task.
  3. Drink some water. Dehydration can impact your ability to stay focused and can impair your short-term memory and the recall of long-term memory.
  4. Take a Green Break. According to Kathleen Nadeau, PhD “Taking breaks to refresh your energy and concentration is an effective way to increase your chances of completing your task.” Because the color green has a calming quality, Nadeau suggests facing something green (particularly something in nature) and focusing on it while taking deep breaths.
  5. Get motivated with music. Music has to power to change your state of mind. So, pump up to music to get you in the mood to work.
  6. Be accountable. Tell someone else what you plan to do and when you will be finished. Then arrange to check back in with them when you are done.
  7. Try the 5 minute method. Set a timer and just start the task for 5 minutes. Once the timer goes off you can decide whether you want to continue or transition to something else.
  8. Create a Benefits & Consequences Card. The ADD brain rarely remembers the pain of the past and the goal of the future. So it may be helpful to write on an index card what the benefits are for getting the task done and what the consequences are for putting it off. Post the card in front of you so that you are reminded of these things in the moment.
  9. Talk through your task with someone else. Sometimes you just need to talk about a task with someone to clear your mind and organize your thoughts. Set a 5 – 10 minute timer and call someone you can use as a sounding board. A brief conversation may be all you need to get started.
  10. Create an endpoint. Write out what your goal is for a single work session, define how long the work session will be and plan a reward for when your are done .