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
2 practicesForethought can be as small as this. The motorway is dreadful at nine and fine at two, so you go at two. Ten seconds of picturing it, not an afternoon of planning.
If the word planning makes you tired, drop it. What you are doing is running the thing forward once before you commit: where will I be, what will it…
On Monday, take a minute to picture Thursday twice. Thursday with an hour of this already behind you, and Thursday with none of it done. Make both of them specific.
Where are you sitting, what time is it, what does your chest feel like. The comparison is the working part, since one vague future against another…