Focus is Hard. Here’s What’s (Actually) Working for My ADHD Brain. by Jared Harding Wilson

by Jared Harding Wilson

I’m going to be real with you: I don’t have this all figured out yet.

A close friend of my wife and I—who happens to be a successful therapist—recently pointed out that I definitely have ADHD. It’s been a massive eye-opener. Suddenly, a lifetime of “why can’t I just stay on task?” has an explanation.

I’m currently in the trial-and-error phase of learning how to work with my brain instead of against it. I’ve been experimenting with a few things lately that are actually starting to move the needle:

• The 10-Minute Timer: I tell myself I only have to do the thing for 10 minutes. Getting started is my biggest hurdle, and this lowers the bar.

• The “Silent Mode” Signal: I’ve started putting a note on my office door letting people know I have my AirPods on.

• AirPods + Noise Cancellation: Using the noise cancellation feature to silence outside distractions has been a game-changer. It’s like a “do not disturb” sign for my own thoughts.

• Specific Focus Music: I’ve found that certain sounds help “lock in” my brain. Here are three I’ve been using:

• Tony Stark Focus Music: For when I need to feel like I’m in a high-tech lab getting things done. (https://www.youtube.com/watch?v=L_L9_3o5T_0)

• Binaural Beats (Beach Focus): Great for deep work and calming the mental chatter. (https://www.youtube.com/watch?v=Xz2D0v3H9sI)

• Deep Work ADHD Beats: Another solid one for staying in the zone. (https://www.youtube.com/watch?v=p1f7M0N-v-w)

Even if you don’t have ADHD, focus is a struggle for everyone these days. I’m curious what works for you.

What are your “hacks” for staying focused when your mind wants to wander? Please comment below—I’d love to try some of your suggestions!