December 2016 | MensHealth.com 85Illustration by KAGAN McLEOD
3/ Keep Track of Time
Set reminders. Your phone can be your per-
sonal assistant. If possible, integrate your
work and personal calendar into one mas-
ter calendar so you don’t focus on one while
neglecting the other. In a recent study,
Google Calendar and Evernote successfully
helped adults with ADHD improve their
attention span and organizational skills.4/ Organize Your Stuff
Have a place for everything. Sure, this may
sound like simple advice, but it’s critically
important. Your keys, wallet, and cellphone
can go right into a bowl or basket by your
front door. Bills and important mail can go
in a specific box on your desk. “We give this
advice to everybody,” Prevatt says, “because
these are items people tend to lose.”5/ Minimize Distractions
Manage your “popcorn thoughts.” If random
but seemingly important thoughts spring up
while you’re working on another task, write
them down and set a specific time to review
them. If you create a routine for dealing withthese loose ends, “they just aren’t as loose
anymore,” says Dr. Surman. “When they pop
up, you can think, ‘Not now,’ ” and then deal
with them at the appropriate time.6/ Move to Stay Calm
Don’t skip your workout. Exercise improves
something psychologists call executive
function, which influences organizational
ability. “My patients tell me it makes the day
go better,” says Dr. Surman. “It’s one of our
top recommendations.” Research shows
that aerobic exercise can reduce symptoms
of ADHD in kids too. It’s certainly worth a
try: Even a brisk walk before a mentally tax-
ing task could help you concentrate.7/ Find Your Fire
Seek out work you love to do. “It isn’t hard
to figure out; you’ll know what it is,” says
Neeleman, whose passion for airlines has
spanned more than three decades. “It’s eas-
ier to channel your energy into something
you’re good at or love doing. Hopefully you
can make it more than just a hobby. Follow
your passion—and don’t give up.”Health
Is My Phone
Giving Me ADHD?
My 7-year-old daughter is read-
ing to me before bedtime. I’m
patiently listening, pitching in on
tricky words and offering gentle
encouragement—and, yeah, also
browsing used cars on Craigslist.
The kid is no fool: “Stop looking
at your phone, Dad.”
You can read Tolstoy on your
phone, or call your mother. But
you usually don’t. You look at
stupid stuff, play stupid games,
and take pictures of your stupid
face. When boredom, frustration,
or mere solitude settles over me,
I feel the weight of the device in
my pocket. The urge to look is a
constant neural itch.
The neurochemical pleasures
of smartphone use—a habit-
forming flow of minor rewards
and escapist nonsense—are
similar to those of slot machines.
Imagine being a compulsive
gambler with a casino in your
pocket. Research suggests that
people with ADHD may have
a higher risk of technological
addictions, possibly because
they use gadgets to quell their
restlessness or because their
impulse control is lower.
Alex Soojung-Kim Pang, Ph.D.,
author of The Distraction Addic-
tion, recommends a zenlike
regimen of “contemplative com-
puting” to unplug. Turn off nearly
all notifications. Silence ring-
tones from nonessential callers.
Install a meditation or mindful-
ness app, like Insight Timer, that
reminds you to take breaks. Use
software that locks out distract-
ing sites or features. And force
regular detox periods away
from all screens to limit their
mind-scattering effects.
“You don’t just do it once and
declare victory,” says Pang. “You
need to do it repeatedly for your
mind to really get used to it and
benefit from it.” —David Dudley