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 practicesFor most of childhood somebody else held the diary. Parents remember the dentist, the kit, the letter that needs signing, and then one day nobody is doing that for you and the whole job is yours.
This is often why someone who managed well enough at school comes apart in their twenties. Nothing got worse. The scaffolding came down, and the…
It tends to go in a sequence: unreliable first, said kindly, then irresponsible, said less kindly. After that it stops being about the tasks at all and turns into a description of who you are.
By the third stage shame has arrived, and shame makes people avoid the very systems that would help, because setting up a calendar means admitting…
Saying it is done when it is not is a common next step, and it makes more sense than it looks. The lie is rarely about the parcel, it is a way out of the look on somebody's face.
It also makes everything worse, because being found out turns a forgotten task into a trust problem, and that is a much longer repair. If this is…
You will still forget things. What decides how much damage a missed task does is usually the ten minutes after you notice, not the miss itself.
Two moves reliably make it worse: sinking into shame until you cannot look at the person, and defending yourself as though nothing had been dropped.…
The more one person checks up, the more the other hides, and the more they hide the more the checking looks justified. Both are responding reasonably to the last move and nobody is having a good time.
Getting out of it usually means the monitoring comes down first, which feels like the wrong direction to whoever is doing the monitoring. A workable…
There is a point where a to do list stops being a tool and becomes something you flinch away from. If you have not opened yours in a fortnight, it has passed that point.
The usual advice is to work through it, which is precisely what nobody does with a list that long. It is kinder and quicker to start a fresh page…