Simple strategies to calm down and focus





Hello fellow ADHDers.

You know that feeling of sitting down to start something and then feeling immediately STUCK?

Anyone without ADHD doesn’t understand but it truly feels like our body is not responding to our minds.

We say

“OK now we are going to start that presentation”

Our body says

“I don’t think so! Not right now!”

We immediately feel a power struggle within ourselves which is BEYOND frustrating.



So what can we do?

Here are three steps that work well for me.

This does NOT mean they are EASY.

But with practice, I do get much better over time and you can too.

Step 1

Calm the Nervous System

We get flustered and anxiety kicks in.

That makes it nearly impossible to think clearly and access our executive functioning which helps us kick into action.

Practicing first noticing that it’s our nervous system more than our minds is a great place to start.

Start by:

1. Focus on your breathing: I like Andrew Hubermans “Two big breaths in your nose > one long slow breath out your mouth”

2. Meditate: Even 2 minutes can make a HUGE difference

3. Distract Your Mind: Stare off into space, outside, around the room, whetever

Step 2

Get it Out of Your Head

We often get stuck in a loop with trying to organize too much information in our minds which triggers overwhelm and anxiety.

Anything to get it out of your mind and onto paper could help.

1. Journal

2. Make notes

3. Create lists

4. Draw

5. Outlines

Step 3

Start Sloppy or Messy

One of the barriers is often trying too hard to plan everything out in our minds.

We also get stuck on perfectionism. 

This continues the anxiety and paralyzes us.

Lower the pressure by INTENTIONALLY starting messy.

1. Whatever comes out is fine to start

2. Imagine you are going to sculpt some clay. You start by dumping lots of pieces of clay on the table FIRST.

3. Then once you have the clay on the table you can start molding it and working with it in the physical world.

The three steps above help me to:

1. slow down,

2. calm the nervous system

3. stay with the task (not escape or procrastinate)

4. spark action

5. create momentum



Let me know if this works for you and if you have any feedback for me!

Much love,

Ian

PS -

If you struggle with getting sh*t done and would like to talk about how we can transform your productivity, grab a few minutes with me and we can develop strategies you can start using immediately.