Impulsive and hyperactive behaviours as well as inattention and distractibility can really impact your focus. So in this post I will be talking about 3 Easy Habits Which Help Me To Focus With My ADHD!
Because asking questions like…
What’s the best allocation of my time?
Where does my attention go?
Are some important reflective questions
Unfortunately, you can be on the go so often that these questions don’t really get the attention they need
Or at least don’t answer these questions from a grounded place
As you know when you manage your attention & energy you become your own manager of focus
So, what actually has your attention right now?
What causes you to…
- Become doubtful?
- Become distracted?
- Become disruptive?
Let’s face it, doubt, distraction, and disruption are traits that are synonym with ADHD
Neuroscience, brain imaging, and clinical research tell us a few important things: ADHD is not a behaviour disorder. ADHD is not a mental illness. ADHD is not a specific learning disability. ADHD is, instead, a developmental impairment of the brain’s self-management system, its executive function.additudemag.com
So in order to self-manage, we need to create supportive habits
I’ve spoken about this before, but the 3 E’s of habits are
When these things are part of our habits, success almost guaranteed, on the flip side when these are missing, chaos is sure to follow
Table Of Contents
- 1 Does ADHD make it hard to form habits?
- 2 1. Exercise
- 3 3. Focus By Demanding Clarity
- 4 3. Focus By Emotionally Regulating!
- 4.1 1. Emotional Freedom Technique [EFT]
- 4.2 So how do you practice EFT?
- 4.3 2. DBT/CBT
- 4.4 3. Yoga Nidra
- 4.5 4. Hypnotherapy
- 4.6 5. Journal
- 4.7 Rejection isn’t the challenge, it’s knowing who we are when others make us question ourselves
- 5 6. Theta
Does ADHD make it hard to form habits?
Using the word hard will make it hard
Language can imprison us if we allow it to
And as many with ADHD have challenges with emotional contagion, it’s wise to stay away from words that control us
What is emotional contagion?
I am glad you asked…
Emotional contagion our tendency to unconsciously mirror and take on the emotions of those around us.
Through years of ADHD masking, this is unconscious
It’s when I felt sad even though moments ago I was joyful
It’s part of having rejection sensitivity dysphoria and being emotionally deregulated
The bottom line is that it is a maladaptive (unhelpful) trauma response to not feeling accepted
In the case of taking on helpful habits
The best way is to make it easy, set up your environment and make it enjoyable
So take what others remark as hard & instead make the habit easy
It’s better to do something badly than not at all
This is how it works
Automate your to-do list
And create a to done list
And monitor I ain’t doing that sis list
ADHD time blindness can be a factor when it comes to our ability to focus
That is why I always recommend RescueTime to anyone that will listen
The way our brains are wired means we should honour them by working with it, not against it
So in this post I will share some of the easy habits that help me focus with different ways to implement them
There are times when I cannot focus when I sit down to work, so I exercise to aid my focus.
My cue/trigger: Get out of bed
My craving: To be a little more nicer to my kids
My response: Change to get out of the door
My reward: Space to think
To prepare, I don’t overthink
I make it EASY I lay the clothes out the night before as part of my evening routine
Sometimes admit I just don’t do this
Occasionally, I am not in the mood
So, that’s why I always have outfits available in the closet to wear
Because I know s*** happens
But I know that is not always enough so
When I have my gear on
I start walking and…
I listen to YouTube playlist to keep me focus on other things
If you can’t measure it, it’s going to be hard to effin remember what you did lol
1. Zombie Run App
Then I turn on 5K Training or Zombie Run when I get to the park
After exercising I am less irritable, and I am more focused, which helps me to concentrate throughout the day.
2. Workout Trainer
Which helps me to…
3. Focus By Demanding Clarity
A person with ADHD needs an environment that is very different to a neurotypical Out of sight generally means out of mind
That is why brain dumping is essential
Many of my clients with ADHD are overthinkers
Which means when our brain is in a relaxed state we tend to have a torrential rain of thoughts all at once
Cue laying down and relaxing for bed and a bunch of thoughts 👇
A mental and physical decluttering practice is essential below are a couple of ways to do that
Using mindmaps to do the mental decluttering is helpful
That and sketching at work
Will change your life
This helps me to then…
2. Process hacking
As I now want to focus my scattered thinking I need to create a process so that I can get there, without feeling like s*** when I get there
Because we have been taught to create goals that are outcome orientated without always having clear process
it’s not based on outcome being achieved as a hope goal
But a way for me to achieve by DOING something
I like to use D.R.E.A.M.S.S which is an acronym for…
This is what a process hacking looks like when it comes to gaining more clarity using my D.R.E.A.M.S.S technique that is part of my Rituals for ADHD Bootcamp
- DESTINATION: Create a routine and stick to it sidenote: a routine doesn’t get broken because you miss a day or even a week, give yourself compassion
- Remarkable: Use lists to stay organized will help me to get the dopamine I need to continue
- Environment: Make sure your bedroom is conducive for sleep
- Attitude: Stay away from electronics before bedtime
- Method: Exercise regularly
- Swing: Eat healthy foods and drink lots of water
- Sing: Listen to Jonathan McReynolds Cycles track
Having an attitude of gratitude and checking in with my intuition are key to this process too, something I will be diving into on another post
3. Focus By Emotionally Regulating!
To get clarity, you need to work on emotionally regulating yourself.
As you know, many ADHD symptoms are problems with executive function.
Executive function can be divided into two groups:
Organization: Gathering information and structuring it for evaluation
Regulation: Taking stock of your surroundings and changing behaviour in response to it
Self-regulation is a skill that you can learn and improve with practice.
Emotional regulation is learning to respond to that information in a way that helps you achieve your goals.
I always emphasise that “Emotion is information.”
Allocating your rumination time is key when you have ADHD, because you can overthink at a exponential rate, practising EFT is your rumination time.
Rumination leads to emotional dysregulation and leads to maladaptive outcomes
Emotional dysregulation is often related to issues of attachment.
Maladaptive for a person with ADHD is masking
So how do you emotionally regulate, below are a few ways I emotionally regulate
1. Emotional Freedom Technique [EFT]
I used to struggle with emotional regulation for a long time, and nothing seemed to help me as much as EFT.
I did not know what was “wrong with me” or “how to fix it”.
Living in this state wasn’t easy; it left me feeling numb, like something inside me was missing.
One day I heard about EFT, decided to google it then I went down the rabbit hole of buying a course on it, then certifying it – turns out EFT deals specifically with emotional regulation!
This was when I realised I was asking the wrong questions
Instead of asking what’s wrong with me I started asking what happened to me
So how do you practice EFT?
The technique is simple: you tap on certain points of your body while saying statements that are directed at your trauma experience (for example “Even though I feel so scared right now, deep down I am safe”). It sounds strange but after just one round of tapping, my chest feels lighter than before…
Well, as soon as I finished the session of tapping on myself and saying “even though I am feeling _ [feeling] right now, this is just an old habit,” my feelings from my last relationship came up. And before long, they subsided into a more neutral state. This is why it is ideal for people with ADHD
- Instant gratification – it works in less than 5 minutes
- Validation – It acknowledges your feeling which in turn validates your feelings (which is a massive part of healing)
- Movement – You get to move instead of having to stay still
- Shift – You clear limiting beliefs that don’t serve you and start to reinforce new ones
- Connection – you can suffer with disassociation this is a somatic pr
Join me on Insight Timer so when I go live you can tap with me
Dialectical Behavioural Therapy primarily focuses on regulating emotions through mindfulness, distress tolerance, acceptance processes, self-monitoring, and interpersonal effectiveness.
By engaging in these modalities of behavioural therapies, an individual with emotional dysregulation can learn how to better manage their emotions so that they can lead healthier lives.
Above I mentioned Woebot as a great tool if you aren’t ready to invest in one of my training programs
3. Yoga Nidra
Yoga and meditation are wonderful ways to develop the ability to stay in the now.
Studies have shown that when one is present, they can filter out distractions more easily.
This allows YOU a better chance of focusing on what’s important instead of worrying about everything else going on around you.
Meditation has become hugely popular because of the ability it has to help those focus during stressful situations such as work or life in general!
Yoga Nidra means yogic or psychic sleep. It is a state of consciousness between waking and sleeping, induced by a guided meditation
Yoga Nidra is a meditative state that is achieved through specific procedures.
Through Yoga Nidra, one can transcend the mind and experience a state of deep relaxation and complete awareness.
Yoga Nidra is a form of meditation where you are asked to visualize a word or a sound. It is an ancient sanskrit practice that has been used for centuries. Yoga Nidra is not just another meditation type, but it is a healing practice and it can help you to relieve stress and to experience many benefits.
Yoga Nidra is a way of practising self-discovery.
It can help you learn about your own self and it can help you heal past traumas and negative thoughts.
It can help you get rid of stress and it can help you feel more relaxed and peaceful.
Yoga nidra is a practice where you are fully awake but in a state of relaxation.
It is commonly used as a form of meditation, but it can be used for much more.
Yoga nidra can be used to focus your attention on one area of your body or your surroundings.
The practice is commonly used by people with ADHD, so that they can learn to focus their attention on one area.
Yoga nidra can be an effective way to meditate, increase your focus, and learn to control your attention.
Yoga nidra has been shown to be an effective tool for treating psychological disorders such as anxiety, depression, insomnia, post traumatic stress disorder (PTSD) and attention deficit hyperactivity disorder (ADHD).
As a Yoga nidra facilitator & meditation teacher I can testify to the benefits of both
Which then brings us onto obstacles which generally are in the form of beliefs, thoughts that don’t serve us
Sometimes as a hypnotherapist I take hypnotherapy for granted
But whenever I see someone transform their life in an instant I quickly remember the benefits
Hypnotherapy works on the subconscious plane
The subconscious will reveal why you do what you do
Hypnotherapy will not only reveal your limiting beliefs, but also reprogram them
Three things are at the root of all of our beliefs:
- Lack of self-worth
- Lack of self-love
- Lack of self-confidence
Hypnotherapy is evidential, there are numerous studies that showcase the effectiveness of it
So here’s the great news for people with ADHD
When you are ADHD you are more suggestible
Which means getting into the right state to make lasting change is easy
Here are the states which make up the brain waves in healing:
1) Beta (14-40Hz) – The Waking Consciousness and Reasoning Wave
While Beta brain waves are important for effective functioning throughout the day, they also can translate into stress, anxiety and restlessness. The voice of Beta can be described as the voice in our head or our constant stream of thought.
2) Alpha (7.5-14Hz) – The Deep Relaxation Wave
When you are relaxed and your eyes are closed, your brain is sending out alpha waves.
This is a great time to learn and to imagine and to remember and to concentrate.
Alpha brain waves are present in deep relaxation and usually when the eyes are closed, when you’re slipping into a lovely daydream or during light meditation.
It is an optimal time to program the mind for success and it also heightens your imagination, visualization, memory, learning and concentration.
The voice of Alpha is your intuition. It’s the voice you hear when you are daydreaming or when you are thinking about something that really interests you. The voice of Alpha gets clearer the closer you get to 7.5Hz. This is an optimal state for hypnotherapy. This is a time when you are relaxed and your subconscious mind is open to suggestion.
3) Theta (4-7.5Hz) – The Light Meditation And Sleeping Wave
It’s at the Alpha – Theta border, from 7 Hz to 8 Hz that visualization and hypnosis or other reprogramming of the mind begins. This is the optimal range for visualization and hypnosis because you can visualize your reality so clearly. At this frequency you are conscious of your surroundings, but your body is in deep relaxation.
So this is the mental state which you consciously create your reality so lock into it! You are aware of who, where and what you are thinking yet your body is deeply relaxed.
This helps slow activity incrementally until it reaches a point where time seems to stand still. Thereby allowing visualization to occur with clarity which helps create new ideas calmly without distraction or worry that makes it difficult to work on big projects because they can seem overwhelming at times after having been presented with too many things all at once making it hard to be able to think clearly about them or what you need do.
4) Delta (0.5-4Hz) – The Deep Sleep Wave
The Delta state is the slowest of the brainwave frequencies. It’s also called delta wave sleep. This state creates slow, rolling waves of electrical activity in the brain which are associated with deep relaxation and restorative properties, as well as some creativity. As this stage comes closer to waking consciousness, it becomes slower still – often causing your thoughts to become disjointed and difficult to understand (this is known as sleep talking). Sleepwalkers can be found in this state. Delta is also closely tied up with our memories which is why children tend to remember their dreams more than adults do; they are more likely to be in a true delta state during their dream (Budzynski, 1997)
Regeneration is at its peak during the deepest stage of sleep. When people don’t get sufficient sleep, it can negatively influence their health in more ways than one. If you happen to not get enough deep sleep, you could develop certain conditions including weight gain and also become more prone to developing illnesses. This is because your body needs adequate time to heal properly while you are asleep. This is when rejuvenation occurs at its peak, which minimizes the negative impacts that can be caused by lack of sleep.
5) Gamma (above 40Hz) – The Insight Wave
This range is the purest and most powerful of them all. It has been shown to increase memory retention by over 200% compared to the Theta state, while also strengthening one’s ability to perform two tasks at once on par with alpha waves without the side effects of your mind wandering or feeling overly distracted.
Gamma brainwaves are experienced in states of expanded consciousness. This frequency range is above 40Hz and known for connecting the right and left hemispheres of the brain, enhancing creative analytical abilities, remote viewing, and parallel processing.
Getting into the right state will shift these beliefs so that you can form helpful habits
This is the way it works:
The subconscious wants to keep you safe
Healing helps you to get into the state where I am able to access the subconscious
When I speak to the part of you that is ‘the smoker’ we can raise our consciousness then reframe and replace the old habit with a more helpful habit like ‘sipping water’
It’s really important that
Here are a few hypnotherapy tracks that I recommend:
When you lack clarity – My Next Steps Hypnosis
If you’re ready to see transformations, then I recommend 8 sessions for long-term change, book your session here
- Why should you be journaling?
You should be journaling because it’s an effective and simple way to boost productivity and find clarity in life. Journaling can be done in a few easy steps.
- Start by writing down your big objective for the day and the next day and the next!
- You can also write down things you’d like to remember, such as ideas for a project or an article like this one!
Journaling is also a great way to relieve stress and relax your mind.
It’s a great feeling to be able to reflect on your day and see that you feel accomplished and accomplished about what you’ve achieved!
If you’re a business owner, journaling is a great tool for goal setting! It’s a great way to see what has been achieved and what has been failed. It’s a good way to have a bird’s eye view of an entire project or business!
2. How to build a habit to do daily journaling
In order to build a habit, it must be a goal. This particular habit will have to be a short-term goal you have in mind.
Make sure it’s something you enjoy doing, so it won’t be a chore to do daily!
Journaling is a positive thing to do for yourself, because it improves your thinking and gives you a glimpse into how your mind works.
It’s great for writers who have a hard time seeing what they have through their words.
It’s also a great way to get your ideas down on paper, before you forget them.
Regular journaling will make you feel more at peace and improve your cognitive abilities, which will make you more successful in your career and life!
This is you scheduling your rumination time too, which is a healthy habit that stops overthinking in it’s tracks
3. How to start journaling
What I have learnt in my years of getting really poor ADHD & neurodivergent support in general is that whether the person was asking the right questions
That’s why I created The Rejection Sensitivity Journal for ADHD …
Rejection isn’t the challenge, it’s knowing who we are when others make us question ourselves
In this journal :
5 STEP FRAMEWORK TO PROCESS REJECTION
Learn the 5 Step framework to process feedback even when the feedback feels painful to hear.
A REJECTION RESILIENCE CHECKLIST
A rejection resilience checklist so you are crystal clear on what you need to bounce back from rejection
4 WEEKS OF RESILIENT FUELED EXERCISES
4 weeks of resilience-fueled exercises backed by science for you to reflect on behaviour change in a powerful way.
BONUSES TO HELP YOU HEAL
Additional resources to help you on your rejection resilience journey including a quiz, a meditation, and deepening hypnosis to reprogram your subconscious and integrate this work.
There are many emotions that we feel, and many days that we need to be able to take stock of. When you journal you are not only taking stock of the day, you are processing your emotions and building your brain health.
The ThetaHealing Technique works by training you to replace negative self-beliefs and emotions with positive and healthy ones and is a deceptively simple method for healing both yourself and others.
It is a mental, physical and spiritual process which involves improving your quality of life through the adoption of healthier habits, an attitude towards serious self-study, meditation and prayer; creating a deeper sense of inner harmony; learning how to understand the true purpose of our incarnation into this material world (the living classroom) – tapping into Universal Consciousness or
- Realization; learning how to become fully responsible for our own thoughts and actions so we do not blame anyone but ourselves for the things we do; knowing how to use ThetaHealing in conjunction with other spiritual and energy techniques such as Reiki, Law of Attraction, etc.
Theta Healing addresses what is causing your illness by making you aware of your limitations and debilitations.
When I do shadow work I can dip into the dark night of the soul
So muscle testing and then using Theta means that I can be instantaneously healed
Final thoughts: When you are having a hard time focusing, it is a sign of low emotional regulation.
In order to improve focus, you need to intentionally gain clarity and get your emotions in check so that you have the mental capacity to concentrate on the task at hand.
When you are feeling overwhelmed with life and the stress, it becomes easy to ignore the fact that you are feeling this way.
That is until you start to have difficulty focusing on the very tasks that are causing you to feel anxious.
This is when you need to take a step back and figure out what is going on.
I hope this blog post has helped you get clarity and emotionally regulate so that you can focus.
Remember to join me on Octobers monthly training, 5 ADHD emotional regulation hacks to get your life on track
This will help you regain the peace of mind that you deserve.
If you have any questions, please feel free to contact me