Get More Done With 3 Easy Ways to Boost Hyperfocus

 

Get More Done With 3 Easy Ways to Boost Hyperfocus

Hyperfocus is an extreme form of focus. It has a range of effects and uses, from the awful to the awesome. My coaching clients often ask me if there’s a way to switch hyperfocus on. They would like to take advantage of the lift it gives their productivity. Their desire is to get hyperfocus more under their control, as many times, it just seems to “happen,” and not necessarily when they want it to. Getting into hyperfocus is not so much about flipping a switch as creating the ideal environments where hyperfocus can flourish.

To get yourself into a state of hyperfocus:

  1. Clear the decks
  • Carving out or defining some time for the project or task you wish to hyperfocus on is an excellent first step. Dedicating thought to when, and for how long, can help clarify further. 
  • You may need to clear your space; this could be the physical space you want to work in or your virtual space. Getting clutter out of the way will give a boost to your ability to focus efficiently.
  • Get any outstanding items off your to-do list that might surface while you are busy, and off your mind. The last thing you want is having your focus broken into by thoughts of urgent emails you need to write or payments that will incur a penalty if you miss the deadline. 

 

  1. Remove potential distractions
  • Dealing with distractions before they happen is a sure way to promote hyperfocus. For example, you may decide to work on your project at night or early in the morning when no-one is around. Or choose a weekend when everyone is away to focus better on one thing. 
  • Alternatively, consider temporarily moving yourself to an undisturbed location, if it’s busy where you live or work. Try also using ear defenders to block out external audible distractions.
  • Some people find the opposite works best for them – they need something to concentrate against to focus well. Many use music, white noise, or other sounds as a background, or go to busy cafes to get things done.

 

  1. Make it easy by being prepared
  • Get yourself ready to hyperfocus: for many, physical exercise or movement of some kind before settling to something is a must for being able to focus. Having food and drink to keep you well-fed and watered while you work will optimize the brain energy you need in order to hyperfocus and increase your productivity.
  • Make the project or task you want to hyperfocus on seem as appealing as possible. Use that fantastic creativity of yours to find new ways to look at or approach the task. 
  • Save time and frustration by optimising your environment and gathering materials and equipment for your project together beforehand. 
  • According to Shawn Achor, in his book “The Happiness Advantage,” people find it much easier to manage their attention when they’re happy. Part of your preparation can involve using your knowledge about what makes you happy. The neurochemicals involved in happiness can put you in a good place for being able to direct your attention exactly where you want it to go. Experiment with listening to music, spending time with people you love, and playfulness, for example, to discover what works best for you and when.
In summary: 
  • Step one

Remove obstructions; carve out time, clear physical space, and empty or defer to-do list items, and you’re one step closer to bringing on hyperfocus.

  • Step two

The key with distractions is to get to know your particular triggers, and find ways to mitigate them upfront so you can get into hyperfocus and stay there.

  • Step three

Get prepared before you start; use a personalized selection of methods. Things like movement, creative approaches, optimising your environment, gathering materials and tools, and sparking beneficial neurochemicals will help you slip effortlessly into a deeper level of concentration.

Follow these tips, and you’ll be able to create the ideal conditions for whenever you want that extra boost of hyperfocus power.

 

If you’re curious about any of the tips mentioned above and you’d like to explore further how to work with your unique brain to harness hyperfocus, get in touch with me here to book an initial conversation to discuss your needs and discover how ADHD coaching can benefit you.

Anna Schlapp, B.A., ACC, ACCG has been coaching people with ADHD since 2015, and has thousands of hours of experience in helping her talented and creative clients get more out of life. 

Review of A Pocket Guide to Neurodiversity by Daniel Aherne

 

Review of A Pocket Guide to Neurodiversity by Daniel Aherne

Overview

This book is as described in the title – a pocket guide to Neurodiversity. It is a compact and readable book on the subject.

Authors

The author of this book, Daniel Aherne, runs a company that provides training and consultancy to global businesses to help them better understand neurodivergent employees. They cover things like the recruitment process to make it as inclusive as possible and management training so managers can better support and retain neurodivergent employees. Adjustservices.co.uk/about

Tim Stringer is the illustrator, who provides touches of humour and insight in his visually appealing illustrations.

Author background

As a teenager, the author Daniel Aherne started volunteering with an autistic boy, which led him to develop a passion for helping those with autism. He then worked at NAS (National Autistic Society), assisting autistic adults to access employment and volunteering opportunities.

Daniel Aherne was diagnosed with ADHD as an adult.(He states in his introduction that the idea for the book came from a talk on neurodiversity that he gave to Jessica Kingsley Publishers.)

Audience

According to one review, this book is “addressed primarily to people in managerial positions. In a broader sense, it should appeal to all staff members who would like to understand their neurodivergent colleagues and support them by adapting the work environment to their needs.” – review on www.consilium.europa.eu/en/documents-publications/library/library-blog/posts/the-pocket-guide-to-neurodiversity-by-daniel-aherne-and-tim-stringer/

This book is for anyone wanting to understand neurodiversity and support neurodivergent people. It is aimed mainly at the workplace, and includes  schools and communities. The author sets out to help us celebrate neurodivergence and foster more inclusive communities.  Parents, teachers, school teaching assistants, neurotypical workplace colleagues, people running youth groups, social workers would gain a good grounding from reading this book.

Subject and Structure of the Book

This book gives an introduction to neurodiversity and the four most commonly diagnosed neurodivergent identities:  autism, ADHD, dyslexia and dyspraxia. 

The book’s chapters cover Neurodiversity, Neurotypes, Processing, Working Memory, Communication, Unwritten rules, Emotions and Problem-solving.

There are summarized Key Takeaways and Reflection Points.  Some chapters also have a Helpful Adaptations section. There are lots of tips and reflection points to get the reader engaging with the material.

What are my favourite parts of the book?

I liked the chapters on communication and unwritten rules. These are topics that often come up in the course of my coaching neurodiverse people with Autism, AuDHD, or ADHD.

There were some helpful pointers for people who aren’t at all familiar with what neurodivergence means. Giving examples of how it can show up in different individuals is useful, for instance. The book indicates how to expect/allow for differences. It mentions differences in eye contact, processing speed, small talk versus more meaningful topics of conversation, and unwritten social rules for example.

This book proposes that adjustments for neurodivergence can actually be helpful for everyone. This is not a new proposition, however in my opinion it bears being repeated as many times as necessary to bring about the change needed to bring this into reality. For example, being more direct to make your meaning more straightforward and less ambiguous is a minor adjustment that can make a big difference in many settings.

Sense of Humour

I’m always delighted when an author shows me they have a sense of humour. Laughing at something gives me various things: good feelings, the perception that I can relax, an insight gained into something, or a new perspective or way of looking at something.

I am also more likely to pay better attention to what comes afterwards as if my brain hopes there will be more moments of interesting stimulation/good feelings.

I found some of the illustrations amusing because they give well observed examples of true to life behaviour.

Final thoughts

In conclusion, I felt the approach taken in explaining neurodivergence was helpful, kind, and inclusive.

Eight Sure-Fire Ways Cheer Yourself up When Feeling Down

Eight Sure-Fire Ways to Cheer Yourself up When Feeling Down

People with ADHD often face challenges with emotion regulation, particularly when it comes to raising their spirits.

One of the features of an ADHD brain is that cheering ourselves up in positive and sustainable ways doesn’t always come naturally, so having some ideas of what we can do to achieve that can be very empowering.

Here is a selection of evidence-based ways that you can use to cheer yourself up based on psychological research and therapeutic practices:

Practice Gratitude

Focusing on what you’re grateful for shifts attention away from negative emotions and toward positive facets of life. It also brings us into the present moment, which means our brains aren’t getting a chance to be worrying about the future or ruminating on the past. Try writing down 3-5 things you’re grateful for – research shows this simple practice can significantly boost mood and life satisfaction.

Get Moving  

Physical activity is a natural way to enhance mood, triggering the release of endorphins while reducing stress and anxiety. You don’t need an intense workout – even a brief walk, gentle stretching, or dancing to your favourite song can lift your spirits. Regular movement is strongly linked to better mental health outcomes.

Reframe Your Thoughts

Cognitive reframing helps us view situations differently, improving our emotional responses. When negative thoughts arise, pause and consider alternative viewpoints. Studies demonstrate that this reframing technique effectively increases positive emotions while reducing depressive symptoms.

Stay Present with Mindfulness

Mindfulness practices help ground us in the present moment, reducing our tendency to dwell on negative thoughts. Start with a few minutes of focused breathing or a guided meditation. Research consistently shows that mindfulness reduces stress and enhances emotional well-being.

Connect with Others

Social support is particularly crucial for people with ADHD. Many clients report that spending time with understanding friends and family provides significant emotional benefits. Whether by reaching out to a friend, family member, coach, or therapist, having strong social connections correlates with increased happiness and lower depression rates.

Introduce Positive Behaviours

Engaging in enjoyable activities shifts focus from negative thoughts while triggering the release of mood-boosting neurotransmitters like dopamine. Create a list of mood-lifting activities – from hobbies to watching favourite shows – and choose one when you’re feeling down. This approach, known as behavioural activation, is a core component of cognitive behavioural therapy (CBT).

Encourage Yourself

Counter negative self-talk with positive affirmations that resonate with you. Choose statements you can genuinely believe, such as “I am capable”, ” I am learning to do this,” or “I am worthy of happiness.” Research indicates that authentic affirmations can strengthen self-esteem and reduce negative emotions.

Extend Kindness to Others

Helping others creates a powerful sense of purpose and connection. Many people hesitate to ask for help, making the assistance you offer especially valuable. The appreciation you receive in return also generates positive feelings. Simple acts of kindness – from supporting a friend to volunteering – can significantly increase personal well-being.

Here are the eight proven ways to lift your mood in summary:

• Notice the good stuff – Take a moment to write down what you’re grateful for

• Move your body – Even a quick walk or dance can boost your spirits

• Reframe your thoughts – Look for alternative ways to look at things

• Get present – Try some mindful breathing or meditation to ground yourself

• Connect with others – Reach out to someone you trust who gets you and lifts you up

• Do something enjoyable – Pick an activity you know makes you feel good

• Say something kind and encouraging to yourself – Use affirmations you genuinely believe

• Help someone else – Small acts of kindness boost both the receiver’s mood and your own

These strategies provide some options for improving mood and emotional regulation. While particularly helpful for individuals with ADHD, these approaches can benefit anyone who wants to enhance their emotional well-being.

ADHD and Sleep Part 2: Why You’re Not Getting Enough Sleep

ADHD and Sleep Part 2: Why You’re Not Getting Enough Sleep and What to Do About It.

 

The Link Between ADHD and Sleep Issues

Attention Deficit Hyperactivity Disorder (ADHD ) is commonly associated with sleep disturbances. It’s important to know that you’re not alone. It is believed some 50 – 75% of all adults with ADHD report some problems with sleeping. These can include difficulty falling asleep, difficulty staying asleep, and not feeling rested upon waking. Understanding the unique challenges faced by individuals with ADHD can shed light on why sleep issues are prevalent and what you can do to address them.

Why You’re Not Getting Enough Sleep

If you’re not asleep, you’re likely either awake doing something or tossing and turning as you try in vain to switch off your overactive brain. Here are some common reasons why you might be awake past bedtime:

Pre-Sleep Activities

  • Staying Active Until Bedtime: Engaging in stimulating activities right before bed can make it hard for your brain to wind down.
  • Night-Time Productivity: Many with ADHD find night-time peaceful and conducive for concentrated work, often leading to late nights.
  • Technology Use: Phones and computers emit blue light that keeps the brain alert – thus making rest difficult.
  • Evening Entertainment: Watching TV or films, especially if you have a TV in your bedroom, can delay sleep.
  • Socializing: Conversations and social activities can push back your bedtime.
  • Working Late: Meeting deadlines or finishing tasks can lead to staying up late, which cuts into sleep time and keeps your mind active.

Mental and Physical Factors

  • Worry and Rumination: Those with ADHD often experience worry and rumination, making it hard to fall asleep.
  • Physical Restlessness: A lack of daytime movement can contribute to restlessness at night, so finding the right amount of daily exercise is crucial.
  • Processing Time: There’s a theory that ADHD brains need more time to process daily events, which can extend into late-night hours.

What Hampers Sleep

Several factors in your environment and habits can hinder sleep:

  • Bright Lights: Excessive light in your sleep environment can prevent you from falling asleep.
  • Room Temperature: A too-warm room can be uncomfortable.
  • Technology in the Bedroom: TVs, computers, phones, and tablets can disrupt sleep.
  • Clutter: A cluttered room can create a sense of chaos, making it hard to relax.

Strategies for Better Sleep

To improve sleep quality, focus on your pre-sleep routine and sleep environment:

Pre-Sleep Routine

  • Reduce Caffeine Intake: Avoid caffeine several hours before bedtime.
  • Wind Down: Spend at least one hour before sleep relaxing.
  • Limit Alcohol: Avoid excessive alcohol consumption before bed.
  • Stop Eating Early: Finish eating at least 1.5 hours before bedtime.
  • Exercise Timing: Exercise no later than 2-3 hours before bed.

Sleep Environment

  • Remove or Modify Technology: Use screen filters for warm light and switch devices to Airplane mode.
  • Cool Down: Keep your bedroom at a lower temperature than the rooms you were in before.
  • Warm Shower: Take a warm shower before bed to cool your body core.
  • Dedicated Sleep Space: Use your bedroom only for sleeping or napping.
  • Consistent Routine: Go to bed and wake up as near as possible to the same time every day.
  • Background Noise: Use quiet music or white noise to help lull you to sleep.

Building Better Sleep Habits

Remember, Rome wasn’t built in a day. Improving sleep habits takes time and patience. Start with one or two changes, such as adjusting your pre-sleep routine or modifying your sleep environment. Even little adjustments can significantly improve your sleep quality, giving you more energy and focus during the day.

By understanding the challenges and making mindful changes, you will enjoy the benefits of better-quality sleep and improved overall well-being.