Sleep is a key component to focus. Sleep is something that we can control;which is a large contributor to keeping focus on our daily activities. Many LD/ADD people have a difficult time “getting to bed”,even when they know that this may be compromising the number of hours of sleep they will get, therefore compromising their productivity for the next day. “An ADD-friendly approach to changing your bedtime needs to involve a number of things”(Kolberg and Nadean, 2002).

1. “Calm-Down-Time” – make sure you have 1 hour before bed that you can dim the lights, and do quiet, slow-paced activities.

2. Slowly Adjust Bedtime- When adjusting the time you go to bed, try and only adjust in 20-minute increments. When you are able to handle the new 20 minute earlier bedtime, adjust again.

3. Stabilize Entire Week- Making your body feel tired at a certain time relies on your consistency throughout the week. FRIDAYS AND SATURDAYS COUNT!

4. Lighting- Use light as a resource. In the morning, turn on all of the lights. Bright lights signal your body to wake up. In the evening(during calm-down-time), turn down the lighting to signal your body that it is time to sleep. (Hint: Computers produce very bright light. Not using them an hour before bed, REALLY HELPS.)

5. Reminder Alarm- In the evening, time awareness is usually not very good for those with LD/ADD. Set an alarm or ask someone else (that is nice), to remind you when it is time to start CALM-DOWN-TIME.

"Create the structure and support you need for each habit change and your chances for success are strong" (Kolberg and Nadean, 2002).