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I live with ADHD and I have since I
was a little kid back then, it was

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something that I was really ashamed
of that was untreated, unaddressed,

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and affected me in a myriad of ways.

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I look back at that time and I
recognize that the adults in my life

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didn't really know what to do with me.

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They didn't know how.

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Approach ADHD in a way that was
positive and I feel like there

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was a real disservice around it.

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Certainly a lot of stigmas internalized
and otherwise it translated into

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behavioral issues, into anxiety and
coupled with the adverse childhood

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experiences, that I had resulted in a, a
pretty traumatic educational experience.

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Certainly primary and secondary
school were not positive and led

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largely to my decision not to continue
formal education after high school.

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I love to learn and have found
ways to help myself learn over the

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years and as an adult, but I still
have challenges around ADHD now.

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However, I see it more as my super.

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And as a really fantastic opportunity
for me to engage my brain on a lot of

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different levels, I've had to learn
strategies for this, and I wanna

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share some of them with you in the
hopes that whether or not you have

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adhd, you'll be able to find more
effective ways of getting more done

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and hopefully understanding better.

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Those, maybe yourself and those
who have ADHD in your life.

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Welcome to Passion and
Profits Without Burnout.

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I'm your host, Jacob Moore.

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I'm a speaker, coach, childhood suicide
loss survivor and filmmaker who left

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Hollywood to follow my heart of service.

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I've helped tens of thousands of
people find the balance in their

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life between passion and profits.

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On the show, I'm gonna teach you
how to build a trauma responsive,

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resilient, and impactful community and
organization, all without burning out.

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Let's get started.

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I just want to preface this by saying
that I'm not a, a medical doctor,

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not a healthcare professional.

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I'm not a mental health professional.

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I come from a lived
experience perspective.

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I offer peer support and mentorship
and, I'm also unmedicated as

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far as pharmaceuticals go.

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when it comes to a d h.

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However, my, you know, wife takes
pharmaceuticals for D H D and that's

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something that is a really positive
experience for her and I think is,

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the right choice for a lot of people.

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Today we're gonna be talking about
strategies that are related to

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focus and productivity to help you
regardless of how you are addressing

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your attention or lack thereof.

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If you find it difficult to figure
out tasks, which ones to pick.

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If you get anxious about making
the right choice, if you feel like

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you're always procrastinating, if
it's normal for you to do a dozen

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different tasks at once and feel like
you're not getting anything done, if

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you feel like you get overwhelmed a.

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Then you are experiencing a lot
of, the symptoms of ADHD and these

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things can make you feel frustrated.

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I know.

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It does.

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For me, I have a lot of irritation
with myself and, you know, over the

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years have felt really disappointed
in myself and there's a lot of shame

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that sometimes comes with this, this
idea or this inability to focus.

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Like I'd like.

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But being hard on myself doesn't get
things done, and being hard on yourself

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isn't going to help you get more done.

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In fact, it will lead to possibly a
shame spiral where it in fact has the

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inverse effect of getting things done.

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And, that, well, that's
not helpful for anybody.

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So put together this list.

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These strategies to
help you get more done.

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Again, regardless of whether or
not you live with a d h, adhd.

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So the first one, may sound pretty
simple and intuitive, but getting back

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to the basics I find can be a really
helpful place to start when feeling this

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frustration or overwhelm or just having a.

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Challenge with deciding where to begin.

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And that is breaking down
big tasks into smaller tasks.

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When you have adhd, it can be
difficult to focus on the big picture.

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That can be fun and ideation is great.

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but when it comes down to actually
productivity, it can be challenging.

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So when you start to feel that
overwhelm coming on, and, and this

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is even for people without adhd.

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Leads to your brain actually
shutting down and making you feel

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like you want to run and hide.

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I e procrastination.

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Have you ever pushed your list
off to the point or ditched

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something at the last minute?

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This often happens, you know,
with things that are, you know,

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large projects or tasks where you
just throw it away all together.

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That's definitely a sign
that overwhelm is happening.

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So, For people who don't have ADHD
or HA who have great organizational

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skillsets, it's a pretty simple process.

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You have a to-do list on one side,
and you move the block from the

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to-do list over to a done list.

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You take one thing and you move it
over, and you take one thing and

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you move it over and you get it
done, and you get it done right.

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It's just a, a simple,
straightforward process.

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So I hear for those of us who have
adhd, when you are looking at this to-do

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list, it's not these individual blocks
that are tasks that are broken down.

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It, the entire list is.

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One thing, one big thing.

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So even if you have multiple things on a
to-do list, the the list itself is one big

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overwhelming thing and oftentimes there's
this feeling of you have to do all of it.

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or else you have failed.

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If you don't get everything done on a
list, then you have failed and that all

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or nothing mentality is very overwhelming
and a lot of time leads to shutdown.

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So when you break down, A big task
into smaller tasks and you, you

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actually go through the process of
imagining yourself completing them.

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Then you start to start to see them
not as this big nebulous thing, but

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as the individual tasks that they are.

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If it's a time sensitive project,
it can be really helpful to estimate

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how long it will take you to do each
of the smaller tasks that make up.

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This larger task and assigning
a planned time to each one.

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It's important though to keep some, you
know, room in there for the inevitable

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time expansion that happens as you're
working on tasks, because certainly

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distraction is a big part of this process.

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So if you feel like something is
going to take you 20 minutes to get

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done, schedule 30 minutes just to be
safe, just to give your yourself that

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buffer, because under planning time
can also lead to that sense of failure,

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and that's not helpful for anyone.

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And, and generally people are going
to underestimate the time that,

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that it takes to get stuff done.

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So if you set the bar really low,
each time you check something

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off a list, that's a win.

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And that is reinforcing the fact that
like, hey, you can get things done, you

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can win, you can accomplish these things.

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And that's, that's really great for,
from a positive psychology perspective.

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Dopamines and you know, just reinforcing
the fact that like, Hey, you're good.

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You can do this.

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So, you know, each of these tiny
tasks can be a single element of a

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larger project, and it can, that in
and of itself can lead to overwhelm.

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So putting those, the rest of the list
away and out of your site, out of your.

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Your line site can be helpful so
that you can literally just focus

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on this one thing that you're doing.

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I use a tool called samma, which is,
a computer program that is both on

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my, on my computer and on my phone.

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And I, I use it for, I started out with
objectives that I want to accomplish

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for, a week or longer periods of time.

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And, Break that objective down into tasks.

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And then each week I'm able to,
to spread those tasks out through

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the week during, time blocks.

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And that is really helpful for me to
just focus on that, and I can actually

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put it on my calendar so that each one
shows up when I need to address it.

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And not looking at the entire
list at once is really helpful.

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And again, crossing things off that to-do
list one by one really gives you the

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motivation to then work on the next thing.

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I'll leave a link for Sun Samma in my,
show notes here so you can check it out.

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It's a really fantastic program and,
really relatively inexpensive for

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a lot of those types of programs.

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So, the second strategy for
getting more done with A D H D

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is to work in short time bursts.

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. When we manage A D H D during a time
when there's so much information coming

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at us with our phones and our computers
and families and TV and everything going

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on, it can feel impossible to focus when
there's so many distractions all the time.

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The trick is to schedule time for both
productivity and distractions so that

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when your mind wants to wander, You can
just remind it that like, hey, I have a,

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an actual scheduled time of distraction
coming up, so if you just hang on

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just one more minute, we'll be good.

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We can actually go and do that thing
that interesting distracted thing.

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But for right now, we're gonna focus.

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So one great.

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One great strategy for working in short
periods of time is a Pomodoro timer.

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So this has existed for, many, many years.

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originally in the form of a physical
pomodoro, tomato shaped timer that

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like a kitchen timer that you would
set for a specific amount of time.

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When it's done, you're done working.

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Now there are some great tools.

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One of them is, Pomo focus, Pomo focus.io.

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I'll leave a link for that
in the show notes as well.

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And Pomodoro is, is a really a technique
that is focused on 25 minutes of

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work, followed by a five minute break.

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So it's a 30 minute chunk of time, 25
minutes of work, five minute break.

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And there there's lots of apps and
opportunities to use a Pomodoro.

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It also gives you a
transition between tasks.

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So if you put tasks that take a lot
of mental brain power and you do those

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first, then you know, giving yourself
that break afterward and transitioning

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to something that like maybe takes men
less mental power, you're going to be

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using your mental energy more efficiently
and giving your brain that break that

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it needs as you transition before tasks.

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So, you know, can always take more time.

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The 25 5 is, you know, something
that is, generally accepted.

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But if you can focus for 45 minutes
and then take 15 minutes off, great.

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If you need to, you know, work
for 15 minutes and take five

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minutes off, that's fine too.

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But use that break wisely.

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Actually.

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Get up and get away from your work.

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Go take a walk.

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Make yourself some tea.

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If you wanna get on social media, if you
wanna talk to people, you can do that.

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But just note that things that are,
you know, distractions are hard to

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come back from that really engage your
brain like short social media clips, or

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scrolling through pictures or lots of
interactions or information coming at you.

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May actually lead to more
distraction, so use that time

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wisely and as works best for you.

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All right, let's move on to
the third strategy for being

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more productive with A D H D.

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And this is to set a
time limit for a task.

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This is also known as time boxing.

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So people with H ADHD are
often perfectionist and tend to

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overcompensate for the ADHD symptoms.

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Because they see them as behavior flaws.

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I know I did for a long time, and
I, I really saw it as like a, a

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behavioral or even a character flaw.

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But that's why sometimes even
with a Pomodoro technique,

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you can get stuck on a task.

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For example, you might keep
working on a presentation.

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For all of the Pomodoros, those
25 minute slots, and you might

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fill up an entire day with that.

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It's challenging when you want something
to be perfect and you can, and you

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keep working on it, keep working
on it, keep working on it, and it's

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hard to remember that sometimes,
like enough is just good enough.

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This podcast is a great example.

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It's so hard for me not to stop.

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Rerecord and do that
from the very beginning.

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You know, I hear my son in the background
and I'm like, oh my gosh, that's

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gonna bleed through on the recording.

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And the voiceover artist in me and
the, you know, audio nerd guy in

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me is like, I have to have clean
audio and that's not gonna work.

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I flubbed this sentence.

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I said like an so many times that
people are gonna think I'm dumb.

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I have to restart this, right?

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Perfectionism can be a poison.

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So how do we avoid this from happening?

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The answer is time boxing.

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Which is to allocate a fixed period
of time for a planned activity, and

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then put it in your calendar and just
like when you're scheduling a meeting,

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once that block of time is done.

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that's it.

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You it.

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It's in there like a meeting,
like an important meeting that you

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can't cancel, you can't reschedule,
and you cannot be distracted.

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During that meeting, you are meeting with
the boss or the client, or the person

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who is going to determine your fate.

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This meeting is set in your calendar.

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This box of time cannot be moved and.

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You can't work any more than that.

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It's a meeting that has to finish at
a certain time because that person

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has to get on a plane and leave.

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And this is your time, this is your shot.

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This way you can really see how
much time you're dedicating to a

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task and not go overboard on it.

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So here's an example.

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You have a presentation for work,
and it's due in two days and in your

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calendar you block out six Pomodoros.

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So that's two and a half hours for this.

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That's due on Tuesday afternoon,
and then on Wednesday you can block

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off maybe one podo to review it
and make any necessary changes.

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So you've put in an adequate amount
of time to get a presentation done,

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but knowing that you only have
two and a half hours, there are

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some things that a perfectionist
mind is just going to have to say.

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I gotta set that down and move on
for the sake of getting it done in

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this time period, and then still
having the opportunity to review

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it or tweak it on a separate day
when you have fresh eyes on it.

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The thing that I always remind myself
with these kind of situations is this

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presentation may be what I am sharing
right now today, but I still have the

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opportunity to go back and tweak it later.

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So if I want to add more
Pomodoro, I can do that.

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If I want to add more time to work
on something later, I can do that and

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still have it be perfect in the future.

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But for right now, it needs to be good
enough because there are other things

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in my day that I need to attend to.

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And if I spend eight hours focused on one
presentation, then what else is getting

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left over and what else is just getting
backlogged that I'm gonna have to deal?

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Anyway at another time.

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So what if even after organizing
your list and setting time limit

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for each task, you still still
don't feel motivated to get started?

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Are there ways to address that obstacle?

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Well, let's, let's find out, here's
another strategy for, getting more done,

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perhaps working from home or working.

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In an office is a challenging
environment for you.

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Depending on how your brain is,
maybe being in a social environment

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is challenging for you to focus.

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Maybe being by yourself and being alone
and distracted is a challenge for you.

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So there's an opportunity for you to
connect with like-minded fellow people

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by joining a virtual co-working space.

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If procrastinating is stopping
you from getting work done,

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then this strategy is great for.

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, find someone who needs to get
work done as well, and then

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work with them in real time.

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They don't have to help you with your
task or vice versa, but they can work

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on their tasks while you work on yours.

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And it's an accountability co-working
session, and it works because.

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provides this connection and
accountability and focus and sort of this

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like idea of, of someone else, you know,
watching you or keeping tabs on you and

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they can help you get more work done.

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So, having a virtual session and
getting like work partners, it, it

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signals your brain that it's time
to work and time to get stuff done

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and can help you be less distracted.

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And then when you commit to working with
someone, Then when your tasks are done,

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you're more likely to like follow through
and actually keep your promises to them.

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If you're interested in, virtual
coworking sessions, there's a great.

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Place called Flow Club
that you can check out.

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It's an online co-working community and
the entire process is guided by a host, so

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you don't have to figure out anything in
order to get all of the benefits from it.

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I'm actually gonna share one, one
bonus focus technique here that is like

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pretty simple for me, but it really,
it's really helpful and that's ritual.

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Ritual.

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And.

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Help me put my brain into
the focus and, flow mode.

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So for me, it's, you know, coming
in my office or going to a cafe

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and sitting down, having my water,
putting in my noise, canceling ear

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buds, putting on a specific playlist.

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So I use the same playlist every time.

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It's, it's time for me to focus.

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I use.

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Sulf edge frequencies, so I'll
use alpha, beta, theta different,

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not . It's not a, not a, a Greek
order, but they're frequencies.

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That actually program your brain for
focus and attention and when you're

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getting into, and, and different ones
can be used for different types of focus.

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I think I'm gonna do, an actual
episode on, the Soul Edge frequencies

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because they're fascinating and
the way that it helps your brain,

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actually get into different states,
whether that's hyper-focused or

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creativity is, is really, really cool.

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You know, then I'll, I'll put
on, you know, specific music.

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I have my yellow legal notepad
with my red pen, and that's

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my process every single time.

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If I'm doing any sort of
creativity and ideation, big St.

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Big, you know, brainstorming
stuff, you, you can't see it.

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But on the other side of my office
here is this gigantic whiteboard.

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Same thing.

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I, I clear it all off.

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00:21:58,414 --> 00:22:02,224
I, I have my red sharpie, or not Sharpie.

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It's a, it's a whiteboard.

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My, my dry erase marker.

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it's in red and that's what I use
to brainstorm and that's what I

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use to get all of my thoughts.

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Just dump it down.

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But what I'm getting at here is ritual
and routine can be really helpful

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for getting our brain signaling our
brain that, Hey, it's time to focus.

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This is how I have made a D H D,
my superpower, understanding that

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I have so much in my brain, so many
thoughts, so many ideas, instead of.

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00:22:37,422 --> 00:22:40,032
seeing that as a negative
thing or somehow a flaw.

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Now I celebrate it and I say, yeah, this
can be frustrating at times, but if I

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push myself to use the way that my brain
works to actually get more accomplished,

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it's a really, it's a beautiful thing.

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I can use strategy and I can maximize
productivity, but it's, it's important for

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00:23:06,147 --> 00:23:13,047
me to also just allow my brain to do what
it naturally wants to do sometimes and not

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00:23:13,377 --> 00:23:16,317
always force it into a focused strategy.

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It's important to be aware of
burnout as well, especially.

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if you experience hyperfocus
as a symptom of adhd, cuz that

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that can be the flip side of it.

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So make sure that you schedule downtime
as well and let your, your brain

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00:23:33,992 --> 00:23:38,612
during a certain time of each day, and
certainly at least one day a week just.

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00:23:39,582 --> 00:23:41,772
B, just do what it's gonna do.

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So along with those strategies that I
mentioned before, you should also carve

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00:23:46,722 --> 00:23:52,182
out some time each day, 10 to 15 minutes
at the end of each day, or an hour,

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00:23:52,212 --> 00:23:56,982
hour and a half each week to reflect
on how you manage your time and work.

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00:23:57,527 --> 00:23:59,477
Don't just think about
areas of improvement, but

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00:23:59,477 --> 00:24:01,247
celebrate those wins as well.

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Those things that you have, have worked on
and those tasks that you have accomplished

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are, are, are worthy of being celebrated.

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00:24:09,257 --> 00:24:13,487
And the more you do that and the more you
have that ritual, that shutdown ritual at

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00:24:13,487 --> 00:24:18,917
the end of your day and week, just like
a planning session, set your brain up for

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00:24:18,917 --> 00:24:23,177
success the next time It doesn't need to.

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00:24:24,102 --> 00:24:25,002
Such a struggle.

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00:24:25,002 --> 00:24:29,562
We don't have to fight against h
d or fuels out-of-box thinking and

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00:24:29,562 --> 00:24:34,602
creativity and keeps you full of
energy and enables you to even focus

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00:24:34,602 --> 00:24:36,522
and thrive with deep work as well.

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So I hope that these tips have
been helpful and I hope that, just

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00:24:41,671 --> 00:24:46,102
talking about a d h ADHD and sharing,
openly is helpful for you as.

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00:24:46,702 --> 00:24:50,282
So, please leave your your
comments on, on this show.

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00:24:50,612 --> 00:24:53,432
I would love to know what
strategies are helpful for you.

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00:24:53,582 --> 00:24:57,697
If you have ideas for me to share,
in future episodes, let me know.

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00:24:57,697 --> 00:25:02,254
I'm happy to explore opportunities
for, for new, new ideas.

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00:25:02,254 --> 00:25:04,384
And I love this self
experimentation as well.

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00:25:04,384 --> 00:25:06,724
So send him my way and
let's check him out.

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00:25:07,384 --> 00:25:07,684
All right.

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00:25:07,864 --> 00:25:08,404
That's it for.

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00:25:08,849 --> 00:25:11,729
Thanks so much and until
next time, be well.

364
00:25:14,909 --> 00:25:17,819
Thanks so much for listening to
Passion and Profits Without Burnout.

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00:25:18,209 --> 00:25:21,209
I hope that you found some
impactful takeaways, and if you

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00:25:21,209 --> 00:25:22,889
did, I'd love to hear from you.

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00:25:23,279 --> 00:25:27,569
Share a screenshot on your IG story,
tag me or send me a quick message.

368
00:25:27,869 --> 00:25:31,319
This show is for you, so
any feedback is welcomed.

369
00:25:31,499 --> 00:25:34,049
Hey, and make sure you're also
subscribed to the show so you

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00:25:34,049 --> 00:25:35,669
don't miss any of our new episodes.

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00:25:35,999 --> 00:25:36,269
And if you.

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00:25:36,874 --> 00:25:38,854
Take a few minutes to leave
me a five star review.

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00:25:39,304 --> 00:25:40,264
That'd be greatly appreciated.

374
00:25:41,044 --> 00:25:43,234
Thanks for listening and be well.