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
7 practicesEverybody finds unrewarding tasks harder to start. If yours seem to cost several times what other people pay, that is a real difference in how your brain handles reward, not a flaw in your character.
It shows up worst on the jobs with nothing built into them: the form, the receipts, the email you have already read four times. Knowing the cost is…
Notice the question you are asking yourself. If it is do I feel like doing this, the answer will be no today, no tomorrow, and no on the day it is due.
A question that always returns the same answer is not helping you decide anything. Swap it for a plainer one: what are the first two minutes of this,…
You will not enjoy it on Thursday either. What Thursday takes away is the choice, not the dislike.
Underneath most delaying is a quiet hope that some future version of you will feel differently about the job. That version does not turn up. Once you…
One question to keep in your pocket: if I skip this now, how will I feel about it on Thursday? Ask it at the door of the task, then move.
It is a small swap and it takes two seconds, which is what makes it usable when there is nobody around to prompt you. It shifts you off how the task…
Make the first move small enough to be almost silly. Open the document and type the date. Put the trainers by the door. Everything after that is cheaper.
Nearly all the cost of a task sits at the entrance, so that is where your design effort should go. Decide the first physical action the night before,…
Everything you say about how much you hate this job is probably true, and saying it again makes the job heavier. Notice the second or third round and stop there.
Complaining once is fine and often useful. The loop is what costs you, since each pass makes the task feel worse and spends the energy you were going…
If some of your appointments make it into the calendar and some do not, that is still better than none of them. Half a system is not a failed system.
The usual way these things die is not gradual. You miss a few days, decide it is not working, and drop the whole thing, which puts you back where you…