Ask a therapist > ADHD > How can I manage my time between games and helping when I have ADHD and it is hard to keep focused

How can I manage my time between games and helping when I have ADHD and it is hard to keep focused

I have ADHD and have a really bad time at helping around the house. Since I'm currently unemployed, this is my way of helping my wife. I'm a huge gamer especially magic the gathering. I need advice on how to keep focused on chores so I help a lot more.
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Asked by Sha
ADHD
Answered
05/04/2022

Hi Sha,

It sounds like from your question that you want to be helpful and feel useful to your wife since you are currently unemployed and gaming can get in the way of achieving that for you.  I have found that individuals diagnosed with ADHD can focus for long periods of time on things they enjoy such as gaming and have more difficulty focusing on everyday tasks; so it makes sense that this may be a struggle for you.  It is easy to become distracted by things as well.   

I would recommend making a list of chores around the house that need to be done and breaking them down into small steps and do them one at a time.  This may make them seem more manageable.  I would also recommend chunking up your time; don't try to get all the chores done at once but a few steps in for example in 15 or 30 minutes. Set a time on your phone for uninterrupted time and see what works best for you.  You can also think about your day and identify when you are most productive.  Are you able to get more things done in the morning or afternoon?  After you have identified that you can make a schedule to plan out your day and what tasks need to be done.  Use your love of gaming as a reward for yourself when you complete a set number of tasks or certain time amount. 

Other things to consider are working towards a healthy lifestyle and focus on your diet, exercise and sleep.  Having mastery over these things will help reduce symptoms of ADHD on a daily basis.  Try reducing or eliminating sugar, caffiene, alcohol and smoking.  Make sure you are getting enough sleep and the amount of sleep that is right for you.  Movement and exercise is also important if you have hyperactivity symptoms as well.  It can help you use some of that energy.  Movement can also help you focus more on tasks you need to complete, so give yourself some breaks and make sure you move.

Implementing some of these ideas will help you feel more successful and I am sure your wife will appreciate your help.

(CSW-PIP, LCSW)