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
10 practicesWhen you wave off what your child is into, they rarely hear a comment about gaming. They hear something about themselves.
At that age a good part of who someone is gets built out of what they love, so a shrug at the thing usually lands as a shrug at the person. You do…
For one week note three things each time: how you felt before you opened it, how it felt while you were in it, and how you feel twenty minutes after putting it down.
Most people find the before and the after are not the same, and that the middle was better than either. Usually one or two apps come out fine and one…
Nobody is asking you to want less of a lift. The ask is to take some of it from somewhere that does not leave you flat afterwards.
Put that way most people will engage, because it is not a demand to become a calmer sort of person. Cold water, music that actually moves you,…
A young person on the sofa with their phone looks like nothing is happening. From the inside it is often the first hour all day that has asked nothing of them.
Both readings are true, and the argument is usually about which one gets said out loud. Naming the second one to a parent takes a surprising amount…
Before a phone gets taken away, it is worth asking what else goes with it. For a lot of young people the group chat is where their friendships actually live, and losing it leaves them alone at the moment they most need someone.
This is not an argument against limits. It is an argument for knowing what you are cutting. If the same device carries the friendships, the homework…
An alarm that marks the end of a session rather than the start. A written list of what these apps give you and what they cost. The phone's own usage figures. An agreement that an hour of scrolling gets matched with an hour of something else. Pick whichever you would actually do.
The choosing is part of why any of it works. A limit handed down gets tested and beaten, while one somebody picked themselves tends to survive a bad…
Most parents setting rules about an app have never scrolled it for ten minutes. The rules are usually reasonable and the picture underneath them is missing.
This is not really about being permissive. If you do not know that the feed is chosen for you, that one worried search brings a fortnight of similar…
Ask your child to show you their feed and explain it to you. You are asking to be taught rather than to inspect, and from the other side those feel nothing like each other.
Something shifts when the young person is the one who knows more. They slow down, they explain who these people are, they tell you which bits are…
If you want a way back in with a teenager who has gone quiet, ask them to show you the game. Not to assess it. Just to be shown something they are good at.
It works because it asks almost nothing of them. No eye contact, no explaining how they feel, no returning to whatever the last argument was about.…
Pick one series and watch it together on the same evening each week. The point is not the programme. It is that something puts the two of you in the same room on purpose.
With an older teenager or a young adult, a set night can carry a relationship through stretches when talking is hard. Some weeks you will pause it…