How to stay on-task after a concussion
One common cognitive challenge after a concussion is staying on-task. It’s frustrating when you can’t keep track of your to-dos. You may also have trouble staying on-task after an interruption.
At home, you might start laundry, pause to answer a phone call, and then completely forget that you were folding laundry in the first place. Or at work, you might get distracted by the little tasks and requests that come up and never complete your most important to-dos.
This is so common! People with post-concussion syndrome may start 10+ jobs during the day but not finish any of them.
Thankfully there are go-to strategies for this type of challenge. They target your attention and planning skills. Use these strategies so it’s easier to remember what you’re doing and stay on-task.
Strategies for staying on-task after a concussion
Make a plan
Make a list of high priority to-dos at the beginning of the day. Focus on 1-2 that really need to get done.
Work on your high priority tasks instead of doing whatever task comes to mind next.
Use our list-making templates for help organizing your list.
Refer back to your plan
Refer to your plan throughout the day to stay on track. Sometimes true emergencies come up and you can’t get your top priority items done. Otherwise, don’t let little things distract you from what’s important.
Reduce distractions
Decrease distractions as much as possible. Noise, interruptions, and even distracting thoughts can draw your attention away from your priorities.
At work, turn off email notifications and close your office door if you can for a “productivity power hour.” Some people choose to get to work early to work when no one else is around.
If you are at home, ask your family not to bother you for a set amount of time. Use website blockers to keep you from surfing the web while you should be working.
You can also keep a piece of paper nearby to write down distracting thoughts as they come up.
Manage interruptions
After a concussion, many people have trouble remembering what they were doing before an interruption. Here are some strategies to help you remember:
Focus on what you are doing. Don’t let your mind wander. You’ll be more likely to remember the activity later on if you were paying close attention.
Keep a sticky note or scrap piece of paper and a pen nearby. If you get interrupted, write down what you were doing.
You can also say out loud what you were just doing and what you are going to do next. For example, you might say “I am in the middle of the dishes. After this phone call I will come back to the dishes.”
Pause when the interruption is over. Think back to what you were doing right before you got distracted.
Don’t get distracted by every interruption. Ask yourself if it can wait until you’ve finished your current job.
Next Steps
Choose at least 1-2 strategies to try. Write them in a place where you will see them. Try they out for a few days.
Then, think about what was most helpful. Continue to practice these strategies to feel less scatterbrained.
If you need help organizing a list, prioritizing, or using other high-level cognitive skills, see a cognitive therapist. Ask your doctor for a referral to a therapist who specializes in post-concussion syndrome. Depending on which part of the country you live in, you may see a speech-language pathologist or an occupational therapist for cognitive therapy.