Areas › Focus, starting, and ADHD
Focus, starting, and ADHD
Most advice about focus is written for a brain that starts easily. This area is not. It covers what ADHD actually is, how to make a start when starting is the hard part, how to bring a future consequence close enough to feel, and how to stop paying for it in shame.
What works for this
Implementation intentions
Putting things off is mood repair rather than laziness: delay removes the bad feeling straight away and the cost lands later. So the move is not more willpower, it is a plan specific enough to run without a decision.
One move, today
Write one sentence: when it is [time] and I am at [place], I will [the first small action]. Naming when and where is the part the evidence supports.
What matches
6 practicesYou are comparing how it feels inside your own head with what other people chose to show. Those two were never the same kind of thing.
Keep the sentence short enough to actually use, because you need it while your thumb is still moving, not an hour afterwards. Somebody's holiday…
After a long stretch online people are often not fully there. Something faintly hypnotic settles in, and things get said and done that the same person would not say or do in a room.
This is not only teenagers. Adults describe it too: an hour that vanished, a message that reads as though somebody else wrote it, a flatness…
Spend long enough online and people start arriving as types rather than as people: brilliant or worthless, with nothing in between. The flattening happens to how you see yourself as well.
Worth naming as something the environment is doing rather than a fact about your character, because what an environment produces can be changed by…
Not every app is doing the same thing to you. The ones that tend to hurt have comments underneath, a feed chosen for you, and a number attached to how you did.
One young woman described a picture site as the safe one, because there was nowhere for anyone to reply to her. That is a useful way to sort your own…
A whole evening can go into recording an evening. It is worth asking, with no scolding in it, whether you were there for the thing you now have a photograph of.
This lands better than a rule about hours, because it is about something you would miss rather than something you are doing wrong. Try leaving the…
One client took two years of steady work to get a single app off her phone. If you are three weeks in and it is still there, you are not doing this wrong.
Change here is slower than nearly everyone expects, including the people helping. Saying so early protects both sides: you do not read a slow month…