Helping Clients with ADHD Stay on Task
ACT for ADHDThe choice point is also really useful as an anti distraction tool to help yourself stay on task. So the idea is whatever the task is that you're doing, you have a choice point somewhere readily visible and accessible to reference. On your choice point you've mapped out the towards move this is the task that you're doing and you've mapped out the away moves, these are all the other things you're gonna be tempted to do instead of the task. At the bottom, you write down any distracting thoughts and feelings.
If some distracting thoughts and feelings show up, you know, let's go and play Xbox. You write that down on the choice point and you remind yourself, well, I could let those thoughts hook me and pull me into playing Xbox or I could just acknowledge those thoughts are there and carry on with the task. And of course, when people have done this numerous times, they don't have to keep mapping out all the actual details. They can just have the choice point as a visual reference. But it's particularly useful if there are recurrent thoughts showing up.
Write the thoughts down at the bottom and remind yourself, I've got a choice about how I respond to these thoughts.