What’s the Most Important Thing to Pay Attention To?

Everyone gets distracted sometimes.  ADHD, anxiety and stress often make it even harder to pay attention and stay focused on what needs to be done.

The first step in paying attention is to know what you should pay attention to. You can pay attention better when you practice naming what you need to pay attention to.  Then you can be mindful and aware of whether you are distracted or paying attention to the most important thing in each situation.

Write down the most important thing to pay attention to for each activity or situation listed below. For example for students, the most important thing to pay attention to for number 3 might be doing math problems or answering the questions on a worksheet and finishing everything assigned. For adults, the most importance thing to pay attention to for number 3 might be to pay attention to what your children are telling you and what they are doing – and NOT your cell phone. Give them your undivided attention when they are with you.

For Children and Teens 

1. Listening to the teacher: __________________________________________
2. Doing schoolwork in class: __________________________________________
3. Doing homework: __________________________________________
4. Reading:                  __________________________________________
5. Getting ready in the morning: __________________________________________
6. Getting ready for bed: __________________________________________
7. Doing chores:             __________________________________________
8. Playing with a friend: __________________________________________
9. Talking to parents: __________________________________________
10. Putting my stuff where it belongs: __________________________________________
11. Riding on the bus: __________________________________________
12. Riding in the car: __________________________________________
13. Riding my bicycle: __________________________________________
14. Playing sports:          __________________________________________
15. Participating in activities such as dance, yoga, art class, and music lessons:                __________________________________________
16. Other:                  __________________________________________
17. Other:                  __________________________________________

For Adults

1. Talking with my spouse or partner:  __________________________________________
2. Interacting with my boss or coworker: __________________________________________
3. With my children: __________________________________________
4. At work: __________________________________________­­­
5. Driving: __________________________________________
6. Getting ready in the morning: __________________________________________
7. Eating: __________________________________________
8. Exercising: __________________________________________
9. Doing hobbies: __________________________________________
10. With friends: __________________________________________
11. Doing Chores: __________________________________________
12. Doing Yard Work: __________________________________________
13. Getting ready for bed: __________________________________________
14. Putting things away: __________________________________________
15. Getting enough sleep: __________________________________________
16. Paying the bills: __________________________________________
17. Shopping: __________________________________________
18. Other: __________________________________________
19. Other: __________________________________________

Circle the activities during which you struggle the most to stay focused. Think about what distracts you while doing them. How can you eliminate or reduce the distractions? What can you do differently to keep yourself on task?

Print out the completed list of activities and post it where you will see it every day to remind yourself to stay focused. 

You can learn skills to help you stay focused here.