I Have ADHD. 'Quitting Social Media' Didn't Work. This Did.

Summary

In this video, the speaker explores why people struggle with focus, especially those with ADHD, and challenges the common advice of 'sleep well, eat healthy.' They explain that the real issue is not a lack of attention but poor executive function, which manages focus. Environmental factors like information overload and constant stimulation contribute to weak executive functions. The video offers actionable strategies to improve focus, including brain dumps, impulse logs, sprinting tasks, and managing boredom with techniques like visual timers. The speaker emphasizes gradual improvement and consistency in applying these methods for lasting focus improvement.

Takeaways

• 🧠 The core issue with focus is often not a lack of attention, but an inability to control where attention goes due to weak executive functions.
• 📊 Executive functions act as the brain’s management system, directing attention, regulating impulses, and helping you follow through on plans.
• 🔔 Weak executive function leads to impulsive reactions to distractions, such as checking notifications and falling into hours of unrelated browsing.
• 🌍 Modern environmental factors—like constant stimulation, information overload, stress, and poor sleep—can weaken executive function and mimic ADHD symptoms.
• 🧬 Developmental ADHD differs from acquired attention issues because it is present from birth and persists even when environmental distractions are removed.
• 📝 Externalizing thoughts through brain dumps reduces cognitive overload by freeing working memory from holding too much information.
• 📒 An impulse log helps train the brain to pause between thought and action, improving self-control and strengthening executive function.
• 🗂️ Organizing tasks into categories (urgent, deadlines, admin, creative) and tackling them in sprints reduces task-switching and mental clutter.
• ⚡ Aligning task types with energy levels—such as doing creative work during peak creativity—improves productivity and reduces burnout.
• 🎯 Low boredom tolerance, driven by constant dopamine stimulation from social media and instant gratification, makes sustained focus harder.
• ⏱️ Using a 15-minute visual timer with the rule ‘do the task or do nothing’ trains boredom tolerance and gradually extends focus capacity.
• 🎮 Gamifying focus sessions with points or friendly competition increases motivation and adherence to focus habits.
• 🔄 Consistently externalizing information (notes, summaries, meeting transcripts) prevents mental overload and improves clarity.
• 🌱 Improving focus is a gradual process; adopting one technique at a time is more sustainable than trying to change everything at once.

Q & A

Why do people with ADHD often struggle to focus, despite being able to pay attention to certain tasks like watching videos or scrolling through social media?

People with ADHD struggle to focus because the issue is not a lack of attention but a difficulty in controlling where their attention goes. Their brain's management system (executive function) has trouble directing focus, leading to impulsive actions and distractions.

What is the role of executive functions in managing attention and focus?

Executive functions are responsible for managing attention, controlling impulses, and helping individuals stick to their plans. They act as the brain's 'CEO,' filtering out distractions and ensuring focus on important tasks.

How does a weak executive function manifest in everyday life?

A weak executive function leads to impulsive actions, such as checking notifications immediately, which then leads to hours of distraction (e.g., scrolling through social media) without considering the task at hand. This is due to the brain's inability to filter out irrelevant stimuli.

What are the two main causes of weak executive function and attention deficits?

The two main causes are environmental (acquired) factors, such as information overload, stress, and lack of sleep, and developmental (e.g., ADHD), where the brain's management system develops differently from birth.

How can individuals with weak executive functions or ADHD improve their focus and impulse control?

Individuals can improve focus and control impulses through techniques like brain dumps (writing down thoughts), using impulse logs to track distractions, and practicing sprints, where tasks are grouped into categories and worked on in focused bursts.

What is the concept of a 'brain dump,' and how does it help with focus?

A brain dump involves writing down every thought or task that comes to mind, externalizing all mental clutter. This allows the brain to focus better by freeing up cognitive space, making it easier to prioritize important tasks and reduce distractions.

What is an impulse log, and how can it help in improving attention?

An impulse log is a tool where individuals write down distracting thoughts or impulses as they occur. By reviewing this log later, they can see that many impulses are irrelevant, training the brain to pause and avoid impulsive actions, ultimately strengthening executive function.

What is the 'sprinting' method for task management, and how does it work?

The sprinting method involves categorizing tasks into groups like 'urgent,' 'deadline,' 'admin,' and 'creative.' Tasks are tackled in focused bursts, or 'sprints,' without strict timing, based on energy levels throughout the day. This reduces task switching and improves focus.

How does boredom tolerance impact ADHD symptoms, and how can individuals improve it?

Low boredom tolerance is a common ADHD symptom, where the brain constantly seeks stimulation, making it hard to focus on boring tasks. To improve this, individuals can use a visual timer (e.g., 15 minutes of focused work) to gradually train their brain to tolerate boredom and extend focus.

What role does dopamine play in ADHD and attention control?

Dopamine is a reward chemical that regulates pleasure and pain. In ADHD, the baseline dopamine level can be higher due to constant stimulation, leading to an inability to focus on tasks that don’t offer immediate rewards. This contributes to impulsive behavior and poor attention.