Focus, Flow and the ADHD Brain: how you can learn to create both and get things done.

Katherine: 00:00:01

Hello, my friend.

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It is ADHD.

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Coach Catherine.

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And this is another episode.

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Of ADHD, powerful possibilities.

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The podcast is here to bring you reliable,

useful, and hopefully interesting

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news and strategies all about ADHD.

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Thank you for the lovely

feedback from last week.

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It's great to see.

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So many of you connecting the dots.

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And understanding that we need to use

our strengths as well as our executive

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functions and understand ourself.

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And how our ADHD affects us to really

have what I think of as a great life,

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which is one that's meaningful for you.

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Whereas.

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Strategies that allowed you to thrive

and to use your creative possibility

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seeking Brene whenever possible.

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I'd like to invite you

to a online live seminar.

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I'm giving.

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On Monday, the 3rd of June.

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2024 at 7:00 PM.

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UK time.

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Where I'm going to be talking about

the things I've been explaining here.

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And how the all joined together.

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The things that you may not think

are essential for people with

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ADHD, and hopefully we'll have time

for some questions and answers.

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And I will include a link in the

show notes where you can sign up.

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Or as always, you can go to my social

media profile and there's a link there to.

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But let's get on to the

meat and potatoes today.

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We are talking about focus and flow.

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And focus and flow are two

kind of fashionable topics.

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A bit like ADHD itself.

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It's something that we

wish we had more of.

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We feel frustrated and maybe a

bit ashamed if we can't focus.

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And then there are people, especially

those among my clients who almost feel

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they have too much focus or it's in

the wrong place at the wrong time.

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And so I thought today, what we

could do is explain what focus is.

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What's happening in your brain.

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When you're focusing and why is it

slightly different when we have ADHD?

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Move into flow and why.

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Why flow is so satisfying.

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And is it any different from hyper-focus?

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And of course.

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Finish off with some practical

help and support some strategies

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you might want to try.

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And so in the words of Billy

Connolly without further ado,

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Let's have a look at focus.

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When we talk about focus.

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We really mean how we

concentrate our attention.

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Or.

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Being fancy cognitive resources.

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On a task or activity.

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While ignoring distractions around us.

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Can you see the problem already?

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Because it uses our executive functions.

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And several of them at the same time,

particularly out attention control

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or impulse or inhibitory control.

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And our working memory.

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People with ADHD.

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Understandably faint

coordinating all of that.

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More challenging.

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If you've been around

for any length of time.

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And my pocast, you know,

that the thinner connections.

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Between our prefrontal cortex

and other areas of our brain.

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In ADHD.

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Are part of the overall

diagnostic condition.

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But with focus.

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We're using attention control,

impulse control and working memory.

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To direct your focus.

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That you're maned towards what

you're meant to be working on.

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Traditionally, what is

important at any given moment?

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Think of your focus, leak a torch beam.

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And what we're trained to do.

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I don't know if you've ever

had one where you could.

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Twist the front and the beam

would get wider and narrower.

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We're trying to narrow the beam down.

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That's focus.

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So for people with ADHD there.

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Our unique challenges.

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Because of our neurological differences.

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ADHD, mostly.

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F a C executive functions.

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Her.

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Decision-making.

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Planning focusing emotional

regulation, time awareness and so on.

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So I thought we would have a quick look.

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At the four main differences.

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And people with ADHD

and why it's different.

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The first of course is

related to dopamine.

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No.

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Dopamine is.

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At a lower level and ADHD brains

and dopamine is a neurotransmitter.

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That means it travels

from neuron to neuron.

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And it has a Quito in our motivation.

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Reward.

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And the attention systems of the brain.

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So if you have a dopamine reward

to deficit or a dysregulation,

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Then your ability to manage

your attention consistently.

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Is going to be a fate.

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So when we are given a task

that we have to focus on, which

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doesn't have immediate feedback.

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It doesn't have a quick reward.

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It's going to be harder for

our brain to sustain a level of

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dopamine that permits that focus.

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I'm going to see that again.

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When we are dealing with a task that

does not have immediate feedback.

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Or.

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An almost immediate reward.

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It's going to be harder for our brain

to sustain the dopamine level required.

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For attention and focus.

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That's right.

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Because we don't have the

dopamine to begin with.

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We need a stronger reward

and feedback to create it.

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But then that has to continue.

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Or our focus and attention will drop off.

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That's not because we're

lazy, we're bored or anything.

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We might feel like that.

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But that feeling is just

the absence of dopamine.

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And this is why routine.

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Or less interesting or stimulating tasks.

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Feel like we're looking at a

cliff that we're meant to claim

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or is there just less engaging?

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Like looking at a gray rock.

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So that's difference.

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Number one is your dopamine.

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Difference number two.

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It's the variability in our attention.

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We may have.

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Much higher differences between

our levels of attention.

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And again, this comes down

to tasks are repetitive.

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Lanksy.

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The generally are characterized

by ones that don't have much

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feedback or reward or interest.

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In contrast, we also

experienced hyper-focus.

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And hyper-focus, which can be.

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Fun for a little while.

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It can be too absorbing is where we

dive headfirst into something that is

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really interesting or really to awarding.

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And it's almost impossible

to stop and back home.

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And also hyper-focused can be

really effective for productivity.

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And I know people in business who have

worked through the night because they

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are just so into what they're doing.

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And they achieve a month's worth of work

in one or two days because of hyper-focus.

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It tends not to have the kind

of control that we would want,

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so we can't turn it on and off.

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And it means it.

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Unfortunately, we can

neglect other important.

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Jobs or responsibilities or

just not interesting enough.

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So it's an automatic reaction.

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It's not strategic.

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It's not always useful.

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Which could explain why so many people

with ADHD, especially in business.

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Are victims of shiny object

syndrome, which we'll come back to.

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The third ADHD difference with focus.

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Is our sensory sensitivity.

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We often react.

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More to external stimulus around us.

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Especially background noises.

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And looking at the people who chew.

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Oh, it's the people who tap their pains.

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Not us, obviously, because

we're low to tap her pens.

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The visual clutter that we, and our work

mates and families tend to accumulate.

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Or even hostings feel.

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That carpet under your desk, the.

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Ways that your shirt feels the.

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Surface of your desk.

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Things other people can ignore.

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We tend to struggle with more.

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This means we find it much harder.

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To focus and maintain our attention

when there's more going on.

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So well, other people might be

able to narrow that torch beam

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of attention down and block out

other things going on around them.

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For us.

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All my stars

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and the force difference for

people with ADHD and focus.

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Is of course starting

and completing tasks.

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This is something that comes

up so often and sessions.

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And it's an executive function.

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. Starting and finishing jobs.

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Is really difficult.

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It's related to planning.

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Organizing.

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And maintenance following

through on our actions.

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It's not because we don't understand.

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It's not because we don't care.

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It's not because we can't do it.

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It's not a lack of ability.

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But it's a neurological difference.

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It's actually the disability.

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And this is where people who are

extremely capable, who are extremely

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bright, who achieved great things.

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Might consistently feel to

do the last 20% of a job.

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Or they may never be able to start.

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And of course the people around

you are going to look at you

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and think what's going on here.

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Amazing.

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Why is this not working?

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Because your brain is built that way.

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It's a short answer.

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But that variability, that

inconsistency is really difficult

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for other people to see.

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I think of it, like looking at.

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Landscape with icebergs or ice flows.

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And from the same level as the ground,

it all looks completely smooth and wait.

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But when you go up in the

helicopter, you can see the big gaps.

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You can see the crevices

between the ACE flows.

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And that is a bit like ADHD.

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And the invisible.

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Executive function challenges,

particularly when it comes to focus.

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And that's why it's so important.

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That we understand why focus is difficult.

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And that we're able to advocate

and explain to other people.

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What is going on with our focus.

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Because until we

understand our challenges.

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And our executive function problems.

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We can't create the routines, the

structures, the environments, the tools.

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We can't identify the

distractions that cause problems.

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And the elements that we need.

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To provide just the right

amount of stimulation.

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It's the Goldilocks brain again.

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And this is why.

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Knowing our own ADHD.

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An hour presentation is so important.

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Because then when Zoe's needs are may, and

we understand we're taking care of them.

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We can use the problem solving and

creative solution, finding Breen.

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To our advantage.

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And if you're a business, you

will understand how absolutely

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vital that part of the problem is.

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If we don't take the time to do that.

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We are gonna continue to

go through this cycle of.

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Check-in ideas spaghetti at

the wall and nothing working.

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When it comes to understanding.

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Your ADHD.

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It's really important to

have a basic awareness.

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Of the bits of your

brain that are involved.

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I'm talking about executive

functions and prefrontal cortex.

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So we could start there.

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The PFC.

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The prefrontal cortex.

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Is the CEO.

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It's behind your eyes and your

forehead re at the front of your brain.

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It's responsible for the executive

functions we use in focus.

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So planning decision-making

problem solving.

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Organizing our activities.

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The PFC helps us to

ignore those distractions.

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And manage our working memory.

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And our cognitive flexibility.

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So when we're trying to focus,

we're asking our brain to be

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flexible and put things a site.

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Roz's and treat everything with

the same level of importance.

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Now mainly scans and studies

have shown that the ADHD brain.

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The prefrontal cortex

has reduced activity.

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And reduced connections.

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So that's why maintaining attention

and organizing completing tasks.

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Getting started.

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It's so difficult.

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It's the under activity.

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That is the.

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Marker.

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If you like.

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And that's what creates the

challenge for us to maintain

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a task and build that focus.

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The other crucial part of your brain.

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That you want to know about with

ADHD is your beetle ganglia.

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That's a group.

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Of nuclei, which are

deep within your brain.

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If I share Slade's, it's always

a cut-through because the stuff

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that really controls this.

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Is right in the middle

deep inside your brain.

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No.

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The basal ganglia.

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Usually so often terms of movement.

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And of course, with ADHD, we have

hyperkinetic or hyperactive, ADHD.

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But he also helped us

to process your wards.

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How we learn.

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And how we built those habits

that I talked about before.

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They connect to the PFC and

obviously the rest of your brain.

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There's no separate elements here.

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But these are crucial

for dopamine signaling.

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The reward.

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His insight, the basal ganglia.

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So because the pathways

between the basal ganglia.

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And the PFC.

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Or different.

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N E D H D brains.

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That means how we process rewards.

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Have we are motivated.

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And hope valuable jobs are.

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It's all different.

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When we have ADHD.

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Battier to connecting that.

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To action.

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Is so much deeper so you're not.

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Imagining that it feels hard.

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It really is.

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I want to mention briefly an area of

the brain that I've been looking at,

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which isn't talked about very often.

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There have been ULA.

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No.

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. It's a teeny tiny part of your brain.

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But what it does is it processes

the negative feedback that we hear.

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And external stimuli, Witcher

pre-booking and negative feedback.

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And influences your dopamine

and serotonin pathways.

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What that means is.

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Is activated when you

expect a negative outcome.

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And it inhibits, still Permian release.

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And that means if an activity

feels unrewarding or we've had

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negative feedback from somebody.

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Or there's an external stimuli,

which is making us feel horrible.

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Our dopamine regulation,

which is already challenged is

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affected by this Habana blessing.

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Nope.

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Nope.

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We're not doing that.

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And the few studies that

I've been looking at suggest.

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People with ADHD have a less active.

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Her Ben ULA.

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And childhood.

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And as we grow up.

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It adapts or changes in some way.

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They're not sure why that makes it over.

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React to stress later on.

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No.

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There are reasons that this could happen.

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The suggestion is the reactivity.

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That overreaction of

that Daniela and adults.

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Means we're more likely to experience

that major depressive disorder.

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And will you eat back?

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I talked about a study

in nature that suggested.

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Adults with ADHD are

three times more likely.

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To experience major depression.

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Then other adults.

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And this has because of the hope Angela.

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And our vanilla inhibits

dopamine regulation.

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When you don't have enough

dopamine, it's not just.

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That you can't move forward.

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It's not that you're in a neutral state.

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It feels bad.

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The lack of dopamine.

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Feels deeply bad.

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And so we look for easy to wards.

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The biscuit battle.

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The coffee cup.

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The secret break the scroll on your phone.

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Would desperately looking

for dopamine release.

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Without the negative feedback.

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So the Benalla.

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Kayla has got a lot to answer for.

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And I think it's not something

that we talk about very often.

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With ADHD.

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The last bit of your brain.

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I want to mention briefly today.

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Is this kind of two parts, really?

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So it's your parietal lobes and your

anterior cingulate cortex or ECC.

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Of heritage act mentioned a few

times on Huberman type podcasts.

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I am not a neurologist.

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I'm not a scientist.

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I'm a coach.

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So the only reason I'm mentioning

it is because . It has a practical

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impact on how you live here, life.

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And I firmly believe that when

you knew these things, It can

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actually help you feel better.

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And help you make

changes, which is my job.

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So your parietal lobes are near

the top and back of your brain.

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That helps us process all

the sensory information.

366

: 00:17:14

And manage where we are and space.

367

: 00:17:17

But also our attention.

368

: 00:17:19

And ADHD.

369

: 00:17:20

As you can imagine.

370

: 00:17:22

That our differences.

371

: 00:17:24

And how the parietal lobes function.

372

: 00:17:26

And that's why it's

harder to filter it out.

373

: 00:17:29

This stuff, we don't need the

things that are irrelevant.

374

: 00:17:32

And that's why it's

harder for us to shift.

375

: 00:17:35

Out of tension from one thing

to the next, if you are.

376

: 00:17:40

Any kind of ADHD adult, or if you're

a parent of someone with ADHD.

377

: 00:17:44

You have seen the difficulty

moving from one thing to the

378

: 00:17:48

next, moving the attention.

379

: 00:17:50

That's connected to your parietal lobe.

380

: 00:17:53

No that ECC, was it anterior?

381

: 00:17:55

Singular cortex?

382

: 00:17:57

Is connected to eight or to take

action on the emotional regulation.

383

: 00:18:02

So that helps us to

modulate our attention or.

384

: 00:18:06

Adjust it up and down.

385

: 00:18:08

Based on how emotionally

significant a task is.

386

: 00:18:13

As you guessed, the ACC

works differently in ADHD.

387

: 00:18:17

We tend not to use the

specific area of our brain that

388

: 00:18:21

scientists would expect to see.

389

: 00:18:24

For ECC tasks.

390

: 00:18:26

And that means that we are more likely to

experience the emotional dysregulation.

391

: 00:18:33

But then that also

affects how we can engage.

392

: 00:18:36

Whether environment.

393

: 00:18:38

And the tasks that are around us.

394

: 00:18:40

I've looked at a few studies

and one of them compared how

395

: 00:18:44

people with, and without ADHD.

396

: 00:18:46

Dealt with really

challenging cognitive tasks.

397

: 00:18:50

Both groups found it difficult.

398

: 00:18:52

But the people with ADHD didn't

activate the anterior singular cortex

399

: 00:18:57

as the scientists had expected.

400

: 00:19:00

Because that helps us to decide

where, and when we put our attention.

401

: 00:19:06

As well as balancing the

attention of focus over time.

402

: 00:19:11

We didn't do as well in a task.

403

: 00:19:13

We used a different, less

specialized area of the brain.

404

: 00:19:17

To manage it.

405

: 00:19:18

So it's not that we can't do it.

406

: 00:19:20

It's just a brain bypasses, the

bit that isn't working, the way

407

: 00:19:24

it needs and find somewhere else.

408

: 00:19:26

Actually our brains doing a

great job with what it's got.

409

: 00:19:30

But that's why we struggle

sometimes to figure it out.

410

: 00:19:33

What to focus on.

411

: 00:19:35

And Twain.

412

: 00:19:36

This is why for so many of us having

a thinking partner, whether that's

413

: 00:19:40

a friend or a family member or a

coach, No someone who tells us what

414

: 00:19:45

to do, but who can support us to.

415

: 00:19:48

Think about that focus.

416

: 00:19:50

What to focus on.

417

: 00:19:51

And Wayne is so helpful because we're

accessing their anterior singular cortex.

418

: 00:19:58

And I liked the last bit is

actually your default mode network

419

: 00:20:01

have mentioned this a few times.

420

: 00:20:03

But your default mode network or the DMN.

421

: 00:20:06

Involves the areas of your

brain that are active.

422

: 00:20:09

When we rest.

423

: 00:20:11

So when you daydream.

424

: 00:20:13

When you think about.

425

: 00:20:14

Standing at a bus stop and

looking off into space.

426

: 00:20:17

We used to think of it as the

resting state, the resting brain,

427

: 00:20:21

but I actually was FM arise.

428

: 00:20:23

Thank goodness.

429

: 00:20:25

We can see how busy your

brain is when it's doing that.

430

: 00:20:28

And they discovered that the DMN.

431

: 00:20:31

Users areas like cure

posterior cingulate cortex.

432

: 00:20:35

Your medial prefrontal cortex.

433

: 00:20:37

And the lateral and

inferior parietal cortex.

434

: 00:20:40

So it's really wonderfully

juicy, complicated network.

435

: 00:20:46

And that's more active when we're thinking

about when we're looking at things

436

: 00:20:50

from other angles, if we're taking time

to look at a problem or a situation

437

: 00:20:55

from somebody else's perspective.

438

: 00:20:57

That's your DMN.

439

: 00:20:58

Normally swimmer.

440

: 00:21:00

On a task with a goal.

441

: 00:21:03

A completion.

442

: 00:21:04

So DMN.

443

: 00:21:05

Deactivates and a Lowe's.

444

: 00:21:07

The attentional networks to take over.

445

: 00:21:10

You guessed it.

446

: 00:21:11

With ADHD.

447

: 00:21:13

The DMN just doesn't quiet down.

448

: 00:21:16

When it's needed to.

449

: 00:21:17

It, when we need to focus the DMN.

450

: 00:21:20

Thousand switch off in the same way.

451

: 00:21:23

And that's because of

the weaker connections.

452

: 00:21:25

Between control centers and the DMN,

it's harder for them to regulate it.

453

: 00:21:31

It's a bit like you're trying to talk

to someone don't a crackly phone line.

454

: 00:21:35

They can't quite hear you.

455

: 00:21:37

Or for a more modern example, my goodness.

456

: 00:21:40

I'm showing my age.

457

: 00:21:41

When you're on a zoom call.

458

: 00:21:43

And the network freezes.

459

: 00:21:44

Because your bond with his limited.

460

: 00:21:46

So you miss bits of the sentence.

461

: 00:21:48

And this is true.

462

: 00:21:50

And everybody with ADHD.

463

: 00:21:52

Children, teenagers, adults.

464

: 00:21:55

Whether they take medication or not.

465

: 00:21:57

The reduced or absent balance.

466

: 00:22:00

Between the cognitive control

network and the DMN is consistent.

467

: 00:22:06

Because we don't have that separation.

468

: 00:22:08

Between task positive and.

469

: 00:22:11

Default mode.

470

: 00:22:12

Our attention lapses.

471

: 00:22:14

It's not that we're

deliberately zoning out.

472

: 00:22:17

Your brain is literally trained to

shift gear while you're in the middle.

473

: 00:22:21

If you listen way back to one of

the first episodes of the podcast.

474

: 00:22:26

I talked about a Landrover.

475

: 00:22:27

I used to have you had to hold it in

third gear, going round around a boat,

476

: 00:22:32

or it would just jump out into neutral

and the car would stop going round this.

477

: 00:22:36

Busy roundabout.

478

: 00:22:37

That's the ADHD brain.

479

: 00:22:39

We might be in the middle of doing

failing or admin if we catch.

480

: 00:22:45

An interesting article in a

magazine that we may be Turo

481

: 00:22:49

and left and the paler paper.

482

: 00:22:50

Guess what.

483

: 00:22:51

Your emotional interest center activates.

484

: 00:22:55

And the weaker control.

485

: 00:22:57

That is trying to keep you focused

on the important but boring task.

486

: 00:23:01

Is got no chance.

487

: 00:23:03

But one of the most powerful

things that we can use.

488

: 00:23:07

When we're managing ADHD.

489

: 00:23:09

I should really, I should leave you

hanging and shouldn't I, if I want you

490

: 00:23:12

to listen to the rest of the episode,

But I'm going to tell you one of the

491

: 00:23:16

most important things you can do.

492

: 00:23:18

Apart from education.

493

: 00:23:19

Is self-talk how we talk about, and

to ourselves is really important

494

: 00:23:25

when it comes to managing all

of these aspects of your brain.

495

: 00:23:29

And before we get onto the

strategies, I always take a

496

: 00:23:33

quick look at flu because flu.

497

: 00:23:35

Sometimes feels a bit like focus.

498

: 00:23:37

And it is.

499

: 00:23:38

So flu.

500

: 00:23:39

Is a state where we are completely

immersed in an activity.

501

: 00:23:46

Where we have focused

bitterness, a kind of vibrant.

502

: 00:23:51

Energized focus.

503

: 00:23:52

We're fully involved, the blinkers

are on and we're enjoying it.

504

: 00:23:57

It's almost like we

have this Jew sense of.

505

: 00:24:00

The process.

506

: 00:24:01

And the activity.

507

: 00:24:03

At the same time.

508

: 00:24:04

And the person who identified

it and gave it this name.

509

: 00:24:08

Is a psychologist called me,

highly chick sent me highly.

510

: 00:24:12

I apologize.

511

: 00:24:13

A probably.

512

: 00:24:13

Pronounced that badly.

513

: 00:24:15

But the characteristics of flow are

complete concentration on the task.

514

: 00:24:20

Really clear goals and immediate feedback.

515

: 00:24:24

Sense of control.

516

: 00:24:25

Over the task.

517

: 00:24:26

The quieting of that inner critic and

the loss of self-consciousness where no.

518

: 00:24:33

Worrying about how we look

when we're doing something

519

: 00:24:36

or other people are thinking.

520

: 00:24:38

Time changes.

521

: 00:24:39

We feel like it's flying past.

522

: 00:24:42

And it's something we love to do.

523

: 00:24:45

For its own sake.

524

: 00:24:46

That intrinsic motivation.

525

: 00:24:49

We do it because we love it.

526

: 00:24:50

Focus where looking at a

specific task or activity.

527

: 00:24:55

And ignoring distractions.

528

: 00:24:56

It tends to be something that we.

529

: 00:24:59

Choose.

530

: 00:24:59

There's effort involved.

531

: 00:25:01

And in your brain, it's

mostly prefrontal cortex.

532

: 00:25:06

And those executive functions.

533

: 00:25:08

With flu.

534

: 00:25:09

It's a deeper state.

535

: 00:25:11

Where you're not just

focused, but engaged.

536

: 00:25:14

You're emotionally engaged.

537

: 00:25:16

Enjoyment.

538

: 00:25:18

Satisfaction.

539

: 00:25:19

Savoring are all part of the process.

540

: 00:25:23

It feels effortless.

541

: 00:25:25

We don't have to try.

542

: 00:25:27

It's automatic.

543

: 00:25:29

And then the brain.

544

: 00:25:30

Part.

545

: 00:25:31

That's working in floor.

546

: 00:25:33

Is a balance between the

prefrontal cortex OVC.

547

: 00:25:36

But also the basal ganglia.

548

: 00:25:38

And release of the new transmitters,

the dopamine and endorphins.

549

: 00:25:44

The.

550

: 00:25:45

Default mode network

tends to quiet and don't.

551

: 00:25:48

But the dopamine and endorphins

provide this wonderful feedback

552

: 00:25:52

loop that keeps us going.

553

: 00:25:54

I would love to hear if you've

experienced states of flow.

554

: 00:25:58

And if you can recognize.

555

: 00:26:00

What was it that made it sort of warding?

556

: 00:26:03

Because I have an idea, but I'm

keen to hear from you as well.

557

: 00:26:07

If you've experienced floor.

558

: 00:26:09

When was it?

559

: 00:26:10

Is it something that you can repeat?

560

: 00:26:12

Or is it superior?

561

: 00:26:14

You wish you could experience it again.

562

: 00:26:16

That you can email or send

me a message on social media.

563

: 00:26:19

Ladies with cat.

564

: 00:26:20

Practical strategies.

565

: 00:26:22

Questions that you can use to

help you with focus and flow.

566

: 00:26:27

Chick sent me how you said that flu

is more likely to happen when we're

567

: 00:26:32

involved in tasks that are goal oriented

to that is they have a, an outcome.

568

: 00:26:37

That provide clear, immediate feedback.

569

: 00:26:40

Are just challenging enough.

570

: 00:26:43

And also Wednesday.

571

: 00:26:44

We enjoy the art.

572

: 00:26:47

Self motivated, self chosen.

573

: 00:26:49

But you can learn to increase

your experience of flu.

574

: 00:26:53

By using some of the same strategies.

575

: 00:26:56

That I would use for focus.

576

: 00:26:58

So let's combine the

strategies for focus and for.

577

: 00:27:02

First of all get very clear

on what the outcome is.

578

: 00:27:06

If you need to focus on something.

579

: 00:27:08

Does it have a clear end point.

580

: 00:27:10

A clear goal.

581

: 00:27:12

And if it's a long term one,

What's your first milestone.

582

: 00:27:15

I get that very clear to begin with.

583

: 00:27:17

Get as much feedback as you can,

Either from the process or the task.

584

: 00:27:22

Or from somebody around you.

585

: 00:27:24

And that will help you to stay engaged

and to adjust and course correct.

586

: 00:27:30

As you go along.

587

: 00:27:31

You want to make sure that any task

you're attempting and you need to

588

: 00:27:35

focus on or ideally tip over into flu.

589

: 00:27:38

It's just the right amount of challenge.

590

: 00:27:41

It's got to have enough

to push your ability was.

591

: 00:27:45

Making you feel like you can't complete.

592

: 00:27:48

Because.

593

: 00:27:48

The secret to flu.

594

: 00:27:50

Is that your brain is able to

predict the outcome correctly.

595

: 00:27:54

Repeatedly.

596

: 00:27:55

It's not a smooth river.

597

: 00:27:57

It's.

598

: 00:27:58

Taking tiny snapshots and thinking

if I do this, this will happen.

599

: 00:28:02

Over and over again.

600

: 00:28:04

And getting it right.

601

: 00:28:05

That is why you get the

dopamine and the endorphins.

602

: 00:28:09

So whenever you do something.

603

: 00:28:11

Try to infer something that

pushes you a little bit.

604

: 00:28:13

But still gives you the

reward of being right.

605

: 00:28:16

And if you're going to

struggle with it, get support.

606

: 00:28:20

And make sure that you have

some scaffolding in there.

607

: 00:28:22

To give you help.

608

: 00:28:24

Because if it's too hard, You

feel stressed and bored and.

609

: 00:28:29

The dopamine goes away.

610

: 00:28:30

And so does our focus.

611

: 00:28:31

Think about your environment.

612

: 00:28:33

Try to find an environment

where your interruptions.

613

: 00:28:38

And your sensory

distractions are minimized.

614

: 00:28:41

If you can't remove all the things.

615

: 00:28:44

Make sure that the sensory input,

whether that's noise, touch, smell.

616

: 00:28:50

Lating.

617

: 00:28:51

Is not going to be a hindrance to you.

618

: 00:28:53

Next think about.

619

: 00:28:56

Your mindfulness and.

620

: 00:28:57

I've talked about mindfulness,

quite a lot on the podcast,

621

: 00:29:00

but I'm thinking about that.

622

: 00:29:02

Being in the present moment.

623

: 00:29:04

As a mindfulness, rather than

specific meditation and mindfulness

624

: 00:29:09

meditation is brilliant.

625

: 00:29:11

If you can do it.

626

: 00:29:12

That literally start with

five second increments.

627

: 00:29:16

Of being present in your body.

628

: 00:29:17

Having your feet flat on the floor.

629

: 00:29:19

Feeling the seat.

630

: 00:29:21

Or the bench wherever you're sitting on.

631

: 00:29:24

Having an awareness of the

heaviness of your head.

632

: 00:29:26

Thinking about the brace as it comes in.

633

: 00:29:28

Cold and goes out or.

634

: 00:29:30

Congratulations.

635

: 00:29:31

You've just done some mindfulness.

636

: 00:29:33

It's that simple.

637

: 00:29:34

Well done.

638

: 00:29:35

Because so many of my clients,

I can't do mindfulness.

639

: 00:29:38

I'm just thinking all the time.

640

: 00:29:39

But you just did it.

641

: 00:29:41

And it doesn't matter if it

was for five or 10 seconds.

642

: 00:29:44

That is a start.

643

: 00:29:45

So well done.

644

: 00:29:46

And the last thing to

encourage your focus of flow.

645

: 00:29:50

It's to think about it.

646

: 00:29:52

Regularly.

647

: 00:29:53

If we are.

648

: 00:29:54

Busy people.

649

: 00:29:56

I'm constantly interrupted.

650

: 00:29:58

Your brain is not going

to get into the habit.

651

: 00:30:01

Focus.

652

: 00:30:02

And it's certainly not going

to get into the habit of flow.

653

: 00:30:04

Obviously, this has to be adjusted to your

individual circumstances and life pattern.

654

: 00:30:10

And I know many parents.

655

: 00:30:12

Find it, the team between

10 and 12 in the evening.

656

: 00:30:15

It's when the actually get things done.

657

: 00:30:17

Because.

658

: 00:30:18

Kids are in bed.

659

: 00:30:19

TV's off.

660

: 00:30:20

Hopefully the dishes are done.

661

: 00:30:22

And you can sit down and do some work.

662

: 00:30:24

And that's why it's really important

to look after your sleep hygiene.

663

: 00:30:29

And see if you can nudge

that back a little bit.

664

: 00:30:32

If that's where you

are in your life, then.

665

: 00:30:34

Maximize rest.

666

: 00:30:36

And restorative sleep.

667

: 00:30:38

In other areas.

668

: 00:30:39

It's one of the reasons why.

669

: 00:30:41

Thinking about planning and planners.

670

: 00:30:44

As much as it's a cliche and people

say, have you tried to planner?

671

: 00:30:47

It does actually help a little bit.

672

: 00:30:50

The trick is to find a right one for you.

673

: 00:30:53

And the one that you will

consistently use as the right one.

674

: 00:30:56

Find a planner that you are

comfortable with and that you will use.

675

: 00:31:00

Don't worry if you drop

out after a few weeks.

676

: 00:31:03

That's okay.

677

: 00:31:04

You can come back.

678

: 00:31:06

I'm a big fan of dotted journals

and bullet journals for that

679

: 00:31:09

reason, because it is flexible.

680

: 00:31:11

But.

681

: 00:31:11

When we have a Leo over D.

682

: 00:31:14

We can start to see areas where,

oh, I could have half an hour there.

683

: 00:31:19

I could maybe manage 25 minutes.

684

: 00:31:22

Start with that.

685

: 00:31:23

And then you can build

up your focus times.

686

: 00:31:27

But at the same time, as we're

trying to build up focus.

687

: 00:31:30

Make sure you're getting

enough relaxation.

688

: 00:31:34

And taking breaks.

689

: 00:31:36

There's research that says we have our

own four hours of productive work parody.

690

: 00:31:41

There is a lot of evidence

that is how much time we have.

691

: 00:31:44

For many people is broken

up into teeny tiny pieces.

692

: 00:31:48

If you're able to make it a clear section.

693

: 00:31:52

Then just power through it.

694

: 00:31:53

And we are, we can talk in future

about what your week might look like,

695

: 00:31:58

what your months might look like.

696

: 00:32:00

It's something that I

love doing with clients.

697

: 00:32:02

It's part of the program I've developed

ADHD raising, which I will talk about in

698

: 00:32:07

the seminar on Mondays assertive June.

699

: 00:32:09

But this ability to have a photo block.

700

: 00:32:13

It's not something many people can have.

701

: 00:32:16

Let's put it that way.

702

: 00:32:18

However.

703

: 00:32:18

Should you choose to pursue it?

704

: 00:32:21

Getting old done.

705

: 00:32:22

Sprinting.

706

: 00:32:23

Is a very ADHD thing to do.

707

: 00:32:25

Instead of breaking things up

and making them into a Maurice

708

: 00:32:29

and throughout the whole day.

709

: 00:32:31

The last two things I want to

mention are specifically for people

710

: 00:32:34

with ADHD and especially adults.

711

: 00:32:36

But if you're an adult was a young child

or a person, you can model this for them.

712

: 00:32:41

So the first thing you can do.

713

: 00:32:43

Is think about how you talk to yourself.

714

: 00:32:46

On a boat yourself.

715

: 00:32:48

There's a lot of data showing that.

716

: 00:32:50

Positive self-regard.

717

: 00:32:52

Talking.

718

: 00:32:53

Not since talking badly about yourself.

719

: 00:32:55

These can have positive and negative

effects on your mental health.

720

: 00:32:59

And your productivity.

721

: 00:33:01

So for instance, I was talking to.

722

: 00:33:04

Julia from the positive psychology.

723

: 00:33:06

College today and she was saying.

724

: 00:33:08

When she completes a

task on her to-do list.

725

: 00:33:11

She doesn't just take

the books, which I love.

726

: 00:33:14

She then writes.

727

: 00:33:15

You did it.

728

: 00:33:16

He gives herself an exclamation

mark and a smiley face.

729

: 00:33:19

It sounds.

730

: 00:33:20

Ridiculous.

731

: 00:33:22

But that positive cheerleading,

that celebration that I could

732

: 00:33:26

knowledgement of what we've done.

733

: 00:33:27

That makes us feel good

because it releases dopamine.

734

: 00:33:31

And remember we mentioned the Habana.

735

: 00:33:34

Way back here earlier in the program.

736

: 00:33:36

When you are.

737

: 00:33:38

Speaking badly about yourself.

738

: 00:33:40

Oh, I'm so forgetful.

739

: 00:33:41

I'm so lazy.

740

: 00:33:42

How could I forget that?

741

: 00:33:43

Yeah, all the negative

patterns that are very easy.

742

: 00:33:47

You have Nula hears that.

743

: 00:33:48

Your mind and your brain are not always.

744

: 00:33:51

Serving each other.

745

: 00:33:52

And so your brain says, oh,

there's some negative feedback.

746

: 00:33:54

I'm going to reduce the dopamine.

747

: 00:33:56

Exactly when you don't want it to go away.

748

: 00:33:59

Because then you feel terrible

749

: 00:34:01

think about.

750

: 00:34:02

A few supportive.

751

: 00:34:04

Farming phrases.

752

: 00:34:05

The ALO you.

753

: 00:34:06

To build up your focus.

754

: 00:34:08

And B.

755

: 00:34:09

Be genuinely warm.

756

: 00:34:11

And compassionate with yourself.

757

: 00:34:13

You can use.

758

: 00:34:14

Phrases from.

759

: 00:34:15

The loving kindness

meditations, you can see.

760

: 00:34:18

May I be kind to myself.

761

: 00:34:21

Yeah.

762

: 00:34:21

Oh, these kinds of things.

763

: 00:34:22

Or you can say something like.

764

: 00:34:25

I go this.

765

: 00:34:26

Okay.

766

: 00:34:27

I got this.

767

: 00:34:28

I did it.

768

: 00:34:29

And just recognizing that.

769

: 00:34:31

It works.

770

: 00:34:32

It's not difficult.

771

: 00:34:33

It's not.

772

: 00:34:34

Complicated, but remembering to do it.

773

: 00:34:37

That is why I just bought myself

a little pack of heart shaped

774

: 00:34:41

pastel colored post-it notes.

775

: 00:34:43

And of course.

776

: 00:34:44

Keep going with the physical

breaks, the movement breaks.

777

: 00:34:47

Stretch yourself.

778

: 00:34:49

There's a lovely chap on

Instagram called Adam Richardson.

779

: 00:34:53

Who's very funny and he's got

wonderful movement breaks.

780

: 00:34:57

I'm using.

781

: 00:34:58

From a pure shoulders and neck.

782

: 00:35:00

Find somebody who makes you smile

and use their movement breaks

783

: 00:35:04

their little YouTube videos.

784

: 00:35:05

Whatever.

785

: 00:35:06

To move for your body during

your focus time, if you can.

786

: 00:35:11

And of course.

787

: 00:35:11

Remember.

788

: 00:35:13

Your brain Fain, SIS so much harder.

789

: 00:35:16

You're trying to rollerskate.

790

: 00:35:18

An ice skates.

791

: 00:35:19

When we give ourselves a hard

time for not being able to focus.

792

: 00:35:23

It makes it even harder.

793

: 00:35:26

If you are finding an

important task, difficult.

794

: 00:35:29

Popo in your ADHD classes.

795

: 00:35:32

Your ADHD lens.

796

: 00:35:34

I have a pair of pineapple

ones, which are meat, Brie coat.

797

: 00:35:37

For.

798

: 00:35:37

Sharing this information.

799

: 00:35:39

Tell your brain.

800

: 00:35:40

This is important because, and

explained that the meaning and the

801

: 00:35:45

interest, not just the important.

802

: 00:35:48

And.

803

: 00:35:48

Understand that your brain needs the

information of meaning and interest.

804

: 00:35:53

To elaborate to do the task in

the first place, because without

805

: 00:35:56

the meaning and the interest.

806

: 00:35:58

We don't have the dopamine.

807

: 00:35:59

So establish, this is connected

to my vision to go to.

808

: 00:36:05

Bali next year.

809

: 00:36:07

If I do my taxes and I get this

many clients in the next few months.

810

: 00:36:12

I will go to Bali next year to do that.

811

: 00:36:14

I need to create.

812

: 00:36:16

This type of plan.

813

: 00:36:17

I need to do this work.

814

: 00:36:19

Think about it in that sort of context.

815

: 00:36:22

What does the task form apart of, in

connection to your vision, to your values?

816

: 00:36:28

To the meaning.

817

: 00:36:29

And interest.

818

: 00:36:31

Of the overall picture.

819

: 00:36:32

So really hope you found this.

820

: 00:36:34

Helpful as well as interesting.

821

: 00:36:37

Sure.

822

: 00:36:37

If you're still hanging around here, you

are a big fan of the human brain as I am.

823

: 00:36:41

I have got a link in the show notes so

that you can come along to the seminar.

824

: 00:36:46

Where I'll talk more

about this kind of thing.

825

: 00:36:49

And we can have a proper conversation.

826

: 00:36:51

I do occasionally have

one-to-one coaching.

827

: 00:36:55

Openings.

828

: 00:36:55

So if you're interested,

you can contact me as well.

829

: 00:36:58

But more than anything.

830

: 00:37:00

I would love you to get

in touch and just tell me.

831

: 00:37:03

Which part of this information is

the one that you are going to use.

832

: 00:37:08

What has changed now that you understand

what's going on in your brain, and

833

: 00:37:13

you've got a few ideas to throw in there

that you maybe haven't tried before.

834

: 00:37:18

Please get in touch and let me

know which one you're going to use.

835

: 00:37:22

And if you've used one and had success.

836

: 00:37:25

Share it.

837

: 00:37:25

Let's support each other.

838

: 00:37:27

As always.

839

: 00:37:28

You can get in touch

with me on social media.

840

: 00:37:31

The show notes, contain

references to the studies.

841

: 00:37:34

I've mentioned as well as other resources.

842

: 00:37:36

And until next time.

843

: 00:37:38

Take care.