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 practicesWhen you genuinely cannot know what someone thought of you, the harsh guess is no more accurate than the kind one. Since you are inventing either way, invent the version that lets you carry on with your day.
This is not positive thinking. It is noticing the moment you moved from evidence to invention, because at that point you get a say. A short reply…
Halfway up the argument, ask yourself one question. What do I want here, and who am I trying to be. Winning the sentence is rarely worth what it costs by bedtime.
It is a simple move and it is genuinely hard, because the moment is loud and the long view is quiet. A short version helps. Not in front of the…
Often the feeling fits the situation perfectly and the size of it does not. You were right to be annoyed. The ten out of ten is the part that caused the trouble.
This is a useful thing to say to yourself afterwards, because it stops you throwing out your own read of what happened. Your sense that it was unfair…
One sign that the heat has come off a little: you can hold I am furious with you and you probably did not mean it in the same moment, without dropping either one.
In the middle of an argument that second thought is simply not available, and its absence is not a failure of character. It comes back as the arousal…
Some people are done with an argument in ten minutes. If the person you live with needs three hours, your quick recovery can look to them like proof that you never cared.
Say the mismatch out loud when things are calm, so that it is understood before the next row rather than argued about during it. If you are the fast…
Saying I need a break only works if you have agreed beforehand what a break means. How long it lasts, what the other person does meanwhile, and when the two of you come back to it.
Settle it on a calm evening. Twenty minutes, no following, no messages in between, and we sit back down at nine. Then keep the return time exactly,…