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 practicesThe unkind thoughts tend to arrive in a handful of familiar shapes. One friend is busy so nobody wants you. One bad mark so you are going to fail everything. Someone did not say hello so they must dislike you.
Rather than fighting the content, try naming the shape: that is the all or nothing one, that is the mind reading one. Most people find they only have…
A wave across the road, a joke with the man in the shop, asking someone how they are and meaning it. These unplanned seconds count for more than they look like they should.
They are also the easiest place to start when arranging a proper meet up feels like too much. Almost nothing is at stake in a greeting, so a fear of…