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
44 practicesAsk two questions and then sit with the difference. How much time on this would you like? And how much do you think is actually good for you?
Almost nobody gives the same answer twice, and the gap between the numbers is more persuasive than anything you could have told them, because they…
For a week, jot down what was going on just before you picked up the phone, what you were thinking while you scrolled, and how you felt when you put it down. Nothing cleverer than that.
What usually surfaces is not that screens are bad but that two or three specific things are: one account, one time of day, one mood you always reach…
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…
Try one hour with the phone away and out of reach, then talk about what came up. The hour itself is the information.
What surfaces is usually specific and useful. The twenty minute mark where the hand starts moving. The exact worry about what is being missed. The…