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.

Narrowed down

44 practices

Screens and attention Any ordinary day Clear all

Theme · Screens and attention

Medication and how it works 148Systems for daily life 90 Get started 69 Getting assessed and diagnosed 64 Your sense of time 58 Exercise, food and other supports 55 Treatment and medication 48 What ADHD actually is 48 Bringing the future closer 46 Screens and attention 44 Structure and routine 33 Feelings and focus 32 Reading, numbers and learning differences 31 Shame and stigma 25 Remembering to do it 20 Self-compassion 8 Use your strengths 8 Work with your brain 2 Get it out of your head 2

How long you have

A minute 7 Five minutes 23 Twenty minutes 12 Longer 2

Approach

ADHD skills 15 CBT 12 Core 10 Medical and treatment 7

When · Any ordinary day

Any ordinary day 44 Under stress 8 After a row 6 When apart 2 Coming and going 1 Something good 1

Ask 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…

Twenty minutesScreens and attentionADHD skillsQur’an 18:46

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…

Twenty minutesScreens and attentionADHD skillsQur’an 20:131

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…

LongerScreens and attentionCoreQur’an 31:19

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…

LongerScreens and attentionCBTQur’an 62:9