7 strategies to focus & flow

Author

Ian Tenenbaum
May 26, 2024 • Read Time: 5 minutes

1 | Change Your Environment:

Concept:

Embrace changing your environment instead of demonizing it. We are not designed to sit in one place all day.

Example:

I switch from chair to chair, to couch, to outside, and even work at a Whole Foods for an hour or two.

Embracing location changes keeps my energy moving and helps me focus.

→ Why it works🔎🔬🧠

Research shows that changing your environment can help reset your brain and reduce distractions, making it easier for individuals with ADHD to focus.

2 | Movement:

Concept:

Movement directly impacts focus.

Example:

When I feel stuck, I take a break to move around, like doing dishes or watering plants. This helps me scratch the “movement” itch and refocus.

→ Why it works🔎🔬🧠

Physical activity boosts dopamine and norepinephrine levels in the brain, which are crucial for attention and focus in individuals with ADHD.

3 | Noise Cancelling Headphones + Music:

Concept:

Controlling audio inputs can have a big impact.

Example:

I experiment with different music styles for different tasks, which dramatically improves my performance.

→ Why it works🔎🔬🧠

Studies indicate that certain types of music or white noise can improve concentration and block out distractions, which is particularly beneficial for ADHD brains.

4 | Make it Visual:

Concept:

Visualizing thoughts helps manage “idea overwhelm.”

Example:

I use pen and paper to make notes, lists, or charts, helping me “see” my thoughts and calm the noise.

→ Why it works🔎🔬🧠

Visual aids help externalize thoughts and ideas, reducing cognitive load and enhancing memory and understanding for those with ADHD.

5 | Start Sloppy:

Concept:

Focus on “starting sloppy” or a “first draft” rather than perfection.

Example:

Starting with a low-pressure approach helps bypass perfectionism and procrastination, making it easier to get started.

→ Why it works🔎🔬🧠

Starting with a low-pressure approach can help bypass the perfectionism and procrastination often experienced by individuals with ADHD, making it easier to get started.

6 | Simplify It:

Concept:

Simplify tasks to avoid idea overload and overwhelm.

Example:

Instead of making this newsletter into a video, which is something I plan to start, I decided to “KEEP IT SIMPLE” and stick to my newsletter format for today.

→ Why it works🔎🔬🧠

Simplifying tasks reduces cognitive overload, making it easier for ADHD brains to process and complete tasks without feeling overwhelmed.

7 | “Architect” Pressure & Urgency:

Concept:

Creating real or “perceived” deadlines helps kick the brain into action.

Example:

I work on this newsletter with urgency because I have a “more important” project next, which helps me snap into hyperfocus.

→ Why it works🔎🔬🧠

Creating artificial deadlines and a sense of urgency can stimulate the release of adrenaline, which can enhance focus and productivity in individuals with ADHD.

Are you tired of feeling overwhelmed and unproductive?

Struggling with focus, time management, or simply understanding how your ADHD brain works?

Imagine unlocking your full potential and mastering your productivity.

Results You Can Expect Working with Me:

  • Gain clarity and focus

  • Develop effective time management strategies

  • Overcome procrastination and perfectionism

  • Build sustainable habits

  • Reduce stress and anxiety

I’ve helped countless clients turn their ADHD challenges into strengths, achieving remarkable transformations in their personal and professional lives.

Whether it's excelling in your career, building better relationships, or simply feeling more in control of your life, the results speak for themselves.

Challenges You Might Be Facing:

  • Feeling constantly overwhelmed and scattered

  • Difficulty prioritizing tasks and managing time

  • Struggling with procrastination and getting started

  • Battling stress and anxiety

  • Experiencing burnout and lack of motivation

Take Action Now: 

If you're ready to break free from these challenges and achieve real, lasting change, schedule time with me today.

Learn about my 1:1 coaching and the ADHD Productivity Club, and take the first step towards a more focused, productive, and fulfilling life.

Book Your Session:

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