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https://miro.medium.com/v2/resize:fit:828/1*pFcw6ApOPua3KdngcxlN7w.png 828w, https://miro.medium.com/v2/resize:fit:1100/1*pFcw6ApOPua3KdngcxlN7w.png 1100w, https://miro.medium.com/v2/resize:fit:1400/1*pFcw6ApOPua3KdngcxlN7w.png 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh mo nu c" width="700" height="400" loading="eager" role="presentation"/></picture></div></div><figcaption class="nv ff nw nh ni nx ny bf b bg z du">Bright and organized desk setup with notebook and poster for “Daily Focus”</figcaption></figure><p id="cbdf" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Managing your daily focus can often feel like a rollercoaster — filled with highs, lows, and unexpected turns.</p><p id="95a3" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Some days, you’ll feel on top of the world, effortlessly sharp and clear. On others, focusing for even three minutes can feel like a challenge. Which led me to wonder:</p><p id="7df5" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk"><strong class="ob gv">What can I do to take control of my daily focus?</strong></p><p id="1f19" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Through a mix of books, articles, podcasts, and drawing from my own experience, I’ve uncovered seven simple tips that can profoundly transform your ability to concentrate.</p><p id="ed2c" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">While this blog particularly resonates with those familiar with the challenges of ADHD, these strategies are universally applicable for anyone seeking to improve their daily focus.</p><p id="f149" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Ready to dive in?</p><h2 id="05ab" class="ov ow gu bf ox oy oz dy pa pb pc ea pd oi pe pf pg om ph pi pj oq pk pl pm pn bk">The High-Level List (<a class="af po" href="https://www.TwosApp.com/664640cced49084f4794ebf3" rel="noopener ugc nofollow" target="_blank">save it for later here</a>)</h2><ol class=""><li id="6f94" class="nz oa gu ob b hs pp od oe hv pq og oh oi pr ok ol om ps oo op oq pt os ot ou pu pv pw bk">Have a low dopamine morning</li><li id="f5a5" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou pu pv pw bk">Meditate</li><li id="e699" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou pu pv pw bk">Write <em class="qc">things</em> down</li><li id="401c" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou pu pv pw bk">Exercise</li><li id="27b7" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou pu pv pw bk">Reduce apps / social media</li><li id="21dd" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou pu pv pw bk">Berocca</li><li id="38dc" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou pu pv pw bk">Stay away from substances</li></ol><h1 id="75f8" class="qd ow gu bf ox qe qf hu pa qg qh hx pd qi qj qk ql qm qn qo qp qq qr qs qt qu bk">Diving in</h1><h2 id="4103" class="ov ow gu bf ox oy oz dy pa pb pc ea pd oi pe pf pg om ph pi pj oq pk pl pm pn bk">1. Have a low dopamine morning</h2><p id="cdef" class="pw-post-body-paragraph nz oa gu ob b hs pp od oe hv pq og oh oi pr ok ol om ps oo op oq pt os ot ou gn bk">Following advice from neuroscientist Andrew Huberman, I’ve adopted this <em class="qc">essential</em> tip for improving my daily focus.</p><p id="1386" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">People with ADHD are ‘dopamine deficient’ meaning our baseline dopamine levels are lower than that of the average person. Dopamine is our natural motivator, ie the chemical that fuels our drive to act and pursue rewards. Without enough of it, even simple tasks can feel monumental.</p><p id="5266" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">This explains why people with ADHD often find slow and mundane tasks especially challenging. Leading us to eat highly caloric meals, engage in risky activities, and search for ‘shiny objects’ (aka a quick hit of dopamine).</p><p id="8ebc" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">What you may not realize is with every dopamine spike, there is a crash. And with each crash, our baseline is lowered.</p><p id="c342" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk"><strong class="ob gv">So — how does a peak dopamine morning impact our daily focus?</strong></p><p id="8a98" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">If you’re like me, mornings will often look like this:</p><ul class=""><li id="c8f5" class="nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou qv pv pw bk">Wake up</li><li id="5c84" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Check phone (dopamine 📈)</li><li id="2314" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Big breakfast (dopamine 📈)</li><li id="99e6" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Drink coffee (dopamine 📈)</li><li id="3371" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Rush to get out the door (dopamine 📈)</li><li id="c46d" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Listen to music (dopamine 📈)</li></ul><p id="a858" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">By now, our brains are overloaded with dope and like any addiction, on the prowl for more. This means performing routine tasks for our jobs/lives will feel nearly impossible because they do not satisfy our craving for more.</p><ul class=""><li id="948e" class="nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou qv pv pw bk">Focus 📉</li></ul><p id="f9e1" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Here are some simple tips on how to have a low-dopamine morning:</p><ul class=""><li id="c263" class="nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou qv pv pw bk">Avoid checking your phone as long as possible (keep it in another room)</li><li id="8469" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Drink a full glass of water</li><li id="e294" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Avoid caffeine</li><li id="670b" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Avoid a highly caloric breakfast</li><li id="89f7" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Read a chapter of a book (slow, engaged, accomplishment)</li></ul><h2 id="b4e2" class="ov ow gu bf ox oy oz dy pa pb pc ea pd oi pe pf pg om ph pi pj oq pk pl pm pn bk">2. Meditate</h2><p id="9ee9" class="pw-post-body-paragraph nz oa gu ob b hs pp od oe hv pq og oh oi pr ok ol om ps oo op oq pt os ot ou gn bk">Embracing meditation has been a game-changer for my ability to focus — a practice I turn to even when I am feeling my most distracted.</p><p id="6e9e" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Whether you’re looking to quiet your busy mind or start your day on the right foot, meditation could be the concentration hack you’re looking for.</p><p id="6a3c" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Meditation involves focusing the mind and becoming more aware of the present moment. Regular practice helps strengthen your brain’s prefrontal cortex and hypothalamus (linked to focus).</p><p id="1a92" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Starting your meditation practice can be challenging, but that is expected. Our minds are used to running a million miles per hour with more inputs in our world than ever before. But it’s important to remember:</p><p id="ee14" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk"><strong class="ob gv">There is no such thing as a bad meditation session.</strong></p><ul class=""><li id="8a74" class="nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou qv pv pw bk">It can last 5 to 10 minutes</li><li id="d0d0" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">You can close your eyes, or focus on a particular object</li><li id="4592" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">You can sit in silence, or repeat an anchoring word throughout your practice</li></ul><p id="d0c6" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">If it’s helpful, one app has completely changed my relationship with meditation. It’s called ‘<a class="af po" href="https://apps.apple.com/us/app/oak-meditation-breathing/id1210209691" rel="noopener ugc nofollow" target="_blank">Oak — Meditation & Breathin</a>g.’ It’s a simple, free, and effective app I have used for over two years and I love how little it does.</p><figure class="nk nl nm nn no np nh ni paragraph-image"><div role="button" tabindex="0" class="nq nr fj ns bh nt"><div class="nh ni qw"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/format:webp/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh mo nu c" width="700" height="473" loading="lazy" role="presentation"/></picture></div></div><figcaption class="nv ff nw nh ni nx ny bf b bg z du">A screenshot from the Oak — Meditation & Breathing mobile application.</figcaption></figure><h2 id="90d3" class="ov ow gu bf ox oy oz dy pa pb pc ea pd oi pe pf pg om ph pi pj oq pk pl pm pn bk">3. Write things down</h2><p id="4231" class="pw-post-body-paragraph nz oa gu ob b hs pp od oe hv pq og oh oi pr ok ol om ps oo op oq pt os ot ou gn bk">Writing things down is one of my favorite tips for daily focus because it was passed down to me by someone I love dearly: my Dad.</p><figure class="nk nl nm nn no np nh ni paragraph-image"><div role="button" tabindex="0" class="nq nr fj ns bh nt"><div class="nh ni qx"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/format:webp/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/1*_6n-A9qvzXZDizSoTKP-DQ.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh mo nu c" width="700" height="700" loading="lazy" role="presentation"/></picture></div></div><figcaption class="nv ff nw nh ni nx ny bf b bg z du">My dad and I, bonding over computer time in Atlanta, Georgia, circa 1996.</figcaption></figure><p id="6f75" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">When I first graduated from college, it felt like my life was all over the place — especially for me and my ADHD mind.</p><p id="5088" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">I called my Dad (who also struggles with ADHD) and asked if he had any tips and I’ll never forget his advice: “You need to write things down.”</p><p id="228a" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk"><strong class="ob gv">And he meant that literally.</strong></p><p id="fa01" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Despite my many years of writing papers, assignments, filling out forms, etc., he suggested a new way of writing. He told me to go on Amazon, buy a <a class="af po" href="https://a.co/d/atOia56" rel="noopener ugc nofollow" target="_blank">Black n’ Red Notebook</a>, a good pen, and start writing everything down.</p><p id="3568" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Amazingly, the first page in the notebook was intended for my life’s objectives, and, like magic, 4/5 of them happened within a couple of years.</p><figure class="nk nl nm nn no np nh ni paragraph-image"><div role="button" tabindex="0" class="nq nr fj ns bh nt"><div class="nh ni qy"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/format:webp/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/1*l9f8bFz-qov4KG1QF9mSVw.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh mo nu c" width="700" height="934" loading="lazy" role="presentation"/></picture></div></div><figcaption class="nv ff nw nh ni nx ny bf b bg z du">Objectives from the 1st page of my Black n’ Red Notebook</figcaption></figure><p id="bd05" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Writing helps in so many ways. It…</p><ul class=""><li id="8765" class="nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou qv pv pw bk">Enhances clarity by slowing down the endless stream of thoughts</li><li id="69c9" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Boosts concentration by focusing on our processes and tasks at hand</li><li id="15c0" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Improves our memory and information retention</li></ul><p id="f971" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Writing has made me noticeably more productive, thoughtful, calm, and organized — so much so that I’ve been doing it for 6 years straight.</p><p id="ba11" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">And while where you capture your thoughts does not matter all that much, what does matter is making a habit out of it.</p><p id="cd9d" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">That’s why <a class="af po" href="https://twosapp.com/download" rel="noopener ugc nofollow" target="_blank">the Twos App is where I choose to write all my things down</a>.</p><figure class="nk nl nm nn no np nh ni paragraph-image"><div role="button" tabindex="0" class="nq nr fj ns bh nt"><div class="nh ni qz"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/0*Xn2LHQ0wXixyUgr-.png 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/0*Xn2LHQ0wXixyUgr-.png 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/0*Xn2LHQ0wXixyUgr-.png 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/0*Xn2LHQ0wXixyUgr-.png 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/0*Xn2LHQ0wXixyUgr-.png 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/0*Xn2LHQ0wXixyUgr-.png 1100w, https://miro.medium.com/v2/resize:fit:1400/format:webp/0*Xn2LHQ0wXixyUgr-.png 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/0*Xn2LHQ0wXixyUgr-.png 640w, https://miro.medium.com/v2/resize:fit:720/0*Xn2LHQ0wXixyUgr-.png 720w, https://miro.medium.com/v2/resize:fit:750/0*Xn2LHQ0wXixyUgr-.png 750w, https://miro.medium.com/v2/resize:fit:786/0*Xn2LHQ0wXixyUgr-.png 786w, https://miro.medium.com/v2/resize:fit:828/0*Xn2LHQ0wXixyUgr-.png 828w, https://miro.medium.com/v2/resize:fit:1100/0*Xn2LHQ0wXixyUgr-.png 1100w, https://miro.medium.com/v2/resize:fit:1400/0*Xn2LHQ0wXixyUgr-.png 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh mo nu c" width="700" height="478" loading="lazy" role="presentation"/></picture></div></div><figcaption class="nv ff nw nh ni nx ny bf b bg z du">A graphic from the TwosApp.com home page</figcaption></figure><p id="77aa" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Twos’ simple system of Days, Lists, and *Things* makes it the closest experience I’ve had to writing things on paper but with the added benefit of some pretty awesome features:</p><ul class=""><li id="0d03" class="nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou qv pv pw bk">Auto-detect reminders (aka ‘Call mom tomorrow’ automatically sets a reminder for me to be notified)</li><li id="5c2e" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Unfinished to-do carry-over (never leave an unfinished task behind)</li><li id="616c" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">The memories view reminds me of things I've written down weeks, days, months, and years ago</li></ul><p id="a8e5" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">I use Twos for every thought, idea, to-do, dream, reminder, birthday, grocery item, meeting note, Dad joke, memory, etc., and it has yet to fail me once.</p><figure class="nk nl nm nn no np nh ni paragraph-image"><div role="button" tabindex="0" class="nq nr fj ns bh nt"><div class="nh ni qw"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/format:webp/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/1*Vpz-uP_EUmhss7jqcsQX3A.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh mo nu c" width="700" height="552" loading="lazy" role="presentation"/></picture></div></div><figcaption class="nv ff nw nh ni nx ny bf b bg z du">My stats from the Twos App</figcaption></figure><p id="8ce9" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">If you’re looking for a simple place to begin your habit of writing things down, <a class="af po" href="https://www.TwosApp.com/download" rel="noopener ugc nofollow" target="_blank">Twos</a> is for you.</p><h2 id="0ffb" class="ov ow gu bf ox oy oz dy pa pb pc ea pd oi pe pf pg om ph pi pj oq pk pl pm pn bk">4. Exercise</h2><p id="e021" class="pw-post-body-paragraph nz oa gu ob b hs pp od oe hv pq og oh oi pr ok ol om ps oo op oq pt os ot ou gn bk">As my friend Fletch Barnes wisely said, “We move our bodies to slow down our minds.”</p><p id="724d" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Exercise improves circulation, increasing the flow of blood, oxygen, and nutrients to the brain. The impact is overall improved brain health — including memory, problem-solving, and attention.</p><p id="9e62" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">And for people with ADHD, exercise can be particularly beneficial. Physical activity helps us regulate our dopamine levels, which improves focus and attention, providing a natural remedy for ADHD symptoms.</p><p id="aabd" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Whether it be a run, walk, short calisthenic workout, or anything in between — moving your body is a great way to improve your ability to focus throughout the day.</p><h2 id="2ded" class="ov ow gu bf ox oy oz dy pa pb pc ea pd oi pe pf pg om ph pi pj oq pk pl pm pn bk">5. Reduce Apps / Social Media</h2><p id="eaaf" class="pw-post-body-paragraph nz oa gu ob b hs pp od oe hv pq og oh oi pr ok ol om ps oo op oq pt os ot ou gn bk">Many apps and social media are designed to give you quick dopamine hits so you crave checking them throughout the day.</p><p id="00c5" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Something I learned recently is how Twitter (now X) measures its “key performance” (also known as KPIs)…</p><figure class="nk nl nm nn no np nh ni paragraph-image"><div class="nh ni ra"><picture><source srcSet="https://miro.medium.com/v2/resize:fit:640/format:webp/1*lqDzx-HAtHx2DWJUIEVqfg.png 640w, https://miro.medium.com/v2/resize:fit:720/format:webp/1*lqDzx-HAtHx2DWJUIEVqfg.png 720w, https://miro.medium.com/v2/resize:fit:750/format:webp/1*lqDzx-HAtHx2DWJUIEVqfg.png 750w, https://miro.medium.com/v2/resize:fit:786/format:webp/1*lqDzx-HAtHx2DWJUIEVqfg.png 786w, https://miro.medium.com/v2/resize:fit:828/format:webp/1*lqDzx-HAtHx2DWJUIEVqfg.png 828w, https://miro.medium.com/v2/resize:fit:1100/format:webp/1*lqDzx-HAtHx2DWJUIEVqfg.png 1100w, https://miro.medium.com/v2/resize:fit:1208/format:webp/1*lqDzx-HAtHx2DWJUIEVqfg.png 1208w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 604px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*lqDzx-HAtHx2DWJUIEVqfg.png 640w, https://miro.medium.com/v2/resize:fit:720/1*lqDzx-HAtHx2DWJUIEVqfg.png 720w, https://miro.medium.com/v2/resize:fit:750/1*lqDzx-HAtHx2DWJUIEVqfg.png 750w, https://miro.medium.com/v2/resize:fit:786/1*lqDzx-HAtHx2DWJUIEVqfg.png 786w, https://miro.medium.com/v2/resize:fit:828/1*lqDzx-HAtHx2DWJUIEVqfg.png 828w, https://miro.medium.com/v2/resize:fit:1100/1*lqDzx-HAtHx2DWJUIEVqfg.png 1100w, https://miro.medium.com/v2/resize:fit:1208/1*lqDzx-HAtHx2DWJUIEVqfg.png 1208w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 604px"/><img alt="" class="bh mo nu c" width="604" height="783" loading="lazy" role="presentation"/></picture></div><figcaption class="nv ff nw nh ni nx ny bf b bg z du">An illustrative tweet by Elon Musk highlights users' time spent on X</figcaption></figure><p id="c438" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">This graph represents the “total seconds” users spent on X and the positive correlation that figure has with X's success.</p><p id="b2c9" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">This means X, a $44B company, often seeks ways to keep you on their platform longer — taking your focus away from healthier/better things you could be doing.</p><p id="d4da" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Apps can be addictive just like anything else. Sometimes it’s not enough to close them for a couple of hours.</p><p id="628c" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Removing them from your home screen, logging out, or anything you can to add friction to mindless scrolling is essential for your daily focus.</p><h2 id="2e31" class="ov ow gu bf ox oy oz dy pa pb pc ea pd oi pe pf pg om ph pi pj oq pk pl pm pn bk">6. Berocca (<a class="af po" href="https://a.co/d/jbOT9kZ" rel="noopener ugc nofollow" target="_blank">link to Amazon</a>)</h2><p id="e3be" class="pw-post-body-paragraph nz oa gu ob b hs pp od oe hv pq og oh oi pr ok ol om ps oo op oq pt os ot ou gn bk">Berocca is the first clean, tasty, non-overwhelming supplement that improves my focus for about 1–2 hours.</p><p id="4ba2" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">It contains high levels of B and C vitamins.</p><p id="fa66" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">B vitamins help maintain proper nerve function and are involved in neurotransmitters that regulate mood and brain function. For example, vitamin B6 is important to your brain's serotonin, norepinephrine, and dopamine levels, which are crucial for focus.</p><p id="ebfd" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Vitamin C also helps improve mood, directly impacting your focus and productivity.</p><p id="b297" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">While Berocca can boost vitamins and minerals essential for energy and cognitive function, its effectiveness can vary from person to person.</p><p id="c6dd" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk"><em class="qc">Note: You might observe a temporary change to a bright neon yellow in urine color after taking Berocca.</em></p><h2 id="6b9d" class="ov ow gu bf ox oy oz dy pa pb pc ea pd oi pe pf pg om ph pi pj oq pk pl pm pn bk">7. Stay Away From Substances</h2><p id="b3af" class="pw-post-body-paragraph nz oa gu ob b hs pp od oe hv pq og oh oi pr ok ol om ps oo op oq pt os ot ou gn bk">From my experience with substances like sugar, alcohol, and caffeine, I’ve learned firsthand the impact they can have on focus and overall focus.</p><p id="b638" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">People with ADHD are particularly susceptible to a habitual relationship with substances thanks to their ability to spike dopamine levels.</p><p id="1716" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Many substances disrupt the natural balance of neurotransmitters in the brain. Avoiding them will help you maintain a natural balance, which supports sustained focus and alertness.</p><p id="4fb5" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Overall, steering clear of mood-altering substances can lead to more stable and effective brain function, which is crucial for maintaining focus.</p><h1 id="0e47" class="qd ow gu bf ox qe qf hu pa qg qh hx pd qi qj qk ql qm qn qo qp qq qr qs qt qu bk">In Closing</h1><p id="6463" class="pw-post-body-paragraph nz oa gu ob b hs pp od oe hv pq og oh oi pr ok ol om ps oo op oq pt os ot ou gn bk">I hope you find these tips as beneficial as I have. Maintaining focus in the era of social media and stimulants is quite difficult, which is why we need all the help we can get.</p><p id="de0e" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Most importantly, don’t overwhelm yourself with change. The last thing you want to do is burn out.</p><p id="e4ab" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">Pick and choose which tips fit your needs best, try them for a couple of days, then weeks, then months, and see what sticks.</p><p id="acca" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk"><strong class="ob gv">Keep these tips top of mind:</strong></p><ul class=""><li id="119f" class="nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou qv pv pw bk"><a class="af po" href="https://www.TwosApp.com/664640cced49084f4794ebf3" rel="noopener ugc nofollow" target="_blank">Save this simple list</a></li><li id="1409" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Review it as needed</li><li id="f2aa" class="nz oa gu ob b hs px od oe hv py og oh oi pz ok ol om qa oo op oq qb os ot ou qv pv pw bk">Adapt them to your goals as you practice</li></ul><p id="aa15" class="pw-post-body-paragraph nz oa gu ob b hs oc od oe hv of og oh oi oj ok ol om on oo op oq or os ot ou gn bk">And if you have any questions, comments, or suggestions, I’d love to hear them. Thank you very much for reading and have a wonderful week full of love and focus.</p></div></div></div></div></section></div></div></article></div><div class="ab cb"><div class="ci bh fz ga gb gc"><div class="rb rc ab jm"><div class="rd ab"><a class="re ay am ao" rel="noopener follow" href="/tag/focus?source=post_page-----6300d93effc8---------------------------------------"><div class="rf fj cx rg ge rh ri bf b bg z bk rj">Focus</div></a></div><div class="rd ab"><a class="re ay am ao" rel="noopener follow" href="/tag/adhd?source=post_page-----6300d93effc8---------------------------------------"><div class="rf fj cx rg ge rh ri bf b bg z bk rj">Adhd</div></a></div><div class="rd ab"><a class="re ay am ao" rel="noopener follow" href="/tag/lifehacks?source=post_page-----6300d93effc8---------------------------------------"><div class="rf fj cx rg ge rh ri bf b bg z bk rj">Lifehacks</div></a></div><div class="rd ab"><a class="re ay am ao" rel="noopener follow" 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Have a low dopamine morning","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_19":{"__typename":"Paragraph","id":"33920b352b26_19","name":"cdef","type":"P","href":null,"layout":null,"metadata":null,"text":"Following advice from neuroscientist Andrew Huberman, I’ve adopted this essential tip for improving my daily focus.","hasDropCap":null,"dropCapImage":null,"markups":[{"__typename":"Markup","type":"EM","start":72,"end":81,"href":null,"anchorType":null,"userId":null,"linkMetadata":null}],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_20":{"__typename":"Paragraph","id":"33920b352b26_20","name":"1386","type":"P","href":null,"layout":null,"metadata":null,"text":"People with ADHD are ‘dopamine deficient’ meaning our baseline dopamine levels are lower than that of the average person. Dopamine is our natural motivator, ie the chemical that fuels our drive to act and pursue rewards. Without enough of it, even simple tasks can feel monumental.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_21":{"__typename":"Paragraph","id":"33920b352b26_21","name":"5266","type":"P","href":null,"layout":null,"metadata":null,"text":"This explains why people with ADHD often find slow and mundane tasks especially challenging. Leading us to eat highly caloric meals, engage in risky activities, and search for ‘shiny objects’ (aka a quick hit of dopamine).","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_22":{"__typename":"Paragraph","id":"33920b352b26_22","name":"8ebc","type":"P","href":null,"layout":null,"metadata":null,"text":"What you may not realize is with every dopamine spike, there is a crash. And with each crash, our baseline is lowered.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_23":{"__typename":"Paragraph","id":"33920b352b26_23","name":"c342","type":"P","href":null,"layout":null,"metadata":null,"text":"So — how does a peak dopamine morning impact our daily focus?","hasDropCap":null,"dropCapImage":null,"markups":[{"__typename":"Markup","type":"STRONG","start":0,"end":61,"href":null,"anchorType":null,"userId":null,"linkMetadata":null}],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_24":{"__typename":"Paragraph","id":"33920b352b26_24","name":"8a98","type":"P","href":null,"layout":null,"metadata":null,"text":"If you’re like me, mornings will often look like this:","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_25":{"__typename":"Paragraph","id":"33920b352b26_25","name":"c8f5","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Wake up","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_26":{"__typename":"Paragraph","id":"33920b352b26_26","name":"5c84","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Check phone (dopamine 📈)","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_27":{"__typename":"Paragraph","id":"33920b352b26_27","name":"2314","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Big breakfast (dopamine 📈)","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_28":{"__typename":"Paragraph","id":"33920b352b26_28","name":"99e6","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Drink coffee (dopamine 📈)","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_29":{"__typename":"Paragraph","id":"33920b352b26_29","name":"3371","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Rush to get out the door (dopamine 📈)","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_30":{"__typename":"Paragraph","id":"33920b352b26_30","name":"c46d","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Listen to music (dopamine 📈)","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_31":{"__typename":"Paragraph","id":"33920b352b26_31","name":"a858","type":"P","href":null,"layout":null,"metadata":null,"text":"By now, our brains are overloaded with dope and like any addiction, on the prowl for more. This means performing routine tasks for our jobs\u002Flives will feel nearly impossible because they do not satisfy our craving for more.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_32":{"__typename":"Paragraph","id":"33920b352b26_32","name":"948e","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Focus 📉","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_33":{"__typename":"Paragraph","id":"33920b352b26_33","name":"f9e1","type":"P","href":null,"layout":null,"metadata":null,"text":"Here are some simple tips on how to have a low-dopamine morning:","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_34":{"__typename":"Paragraph","id":"33920b352b26_34","name":"c263","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Avoid checking your phone as long as possible (keep it in another room)","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_35":{"__typename":"Paragraph","id":"33920b352b26_35","name":"8469","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Drink a full glass of water","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_36":{"__typename":"Paragraph","id":"33920b352b26_36","name":"e294","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Avoid caffeine","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_37":{"__typename":"Paragraph","id":"33920b352b26_37","name":"670b","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Avoid a highly caloric breakfast","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_38":{"__typename":"Paragraph","id":"33920b352b26_38","name":"89f7","type":"ULI","href":null,"layout":null,"metadata":null,"text":"Read a chapter of a book (slow, engaged, accomplishment)","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_39":{"__typename":"Paragraph","id":"33920b352b26_39","name":"b4e2","type":"H4","href":null,"layout":null,"metadata":null,"text":"2. Meditate","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_40":{"__typename":"Paragraph","id":"33920b352b26_40","name":"9ee9","type":"P","href":null,"layout":null,"metadata":null,"text":"Embracing meditation has been a game-changer for my ability to focus — a practice I turn to even when I am feeling my most distracted.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_41":{"__typename":"Paragraph","id":"33920b352b26_41","name":"6e9e","type":"P","href":null,"layout":null,"metadata":null,"text":"Whether you’re looking to quiet your busy mind or start your day on the right foot, meditation could be the concentration hack you’re looking for.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_42":{"__typename":"Paragraph","id":"33920b352b26_42","name":"6a3c","type":"P","href":null,"layout":null,"metadata":null,"text":"Meditation involves focusing the mind and becoming more aware of the present moment. Regular practice helps strengthen your brain’s prefrontal cortex and hypothalamus (linked to focus).","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_43":{"__typename":"Paragraph","id":"33920b352b26_43","name":"1a92","type":"P","href":null,"layout":null,"metadata":null,"text":"Starting your meditation practice can be challenging, but that is expected. Our minds are used to running a million miles per hour with more inputs in our world than ever before. But it’s important to remember:","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_44":{"__typename":"Paragraph","id":"33920b352b26_44","name":"ee14","type":"P","href":null,"layout":null,"metadata":null,"text":"There is no such thing as a bad meditation session.","hasDropCap":null,"dropCapImage":null,"markups":[{"__typename":"Markup","type":"STRONG","start":0,"end":51,"href":null,"anchorType":null,"userId":null,"linkMetadata":null}],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_45":{"__typename":"Paragraph","id":"33920b352b26_45","name":"8a74","type":"ULI","href":null,"layout":null,"metadata":null,"text":"It can last 5 to 10 minutes","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_46":{"__typename":"Paragraph","id":"33920b352b26_46","name":"d0d0","type":"ULI","href":null,"layout":null,"metadata":null,"text":"You can close your eyes, or focus on a particular object","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_47":{"__typename":"Paragraph","id":"33920b352b26_47","name":"4592","type":"ULI","href":null,"layout":null,"metadata":null,"text":"You can sit in silence, or repeat an anchoring word throughout your practice","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_48":{"__typename":"Paragraph","id":"33920b352b26_48","name":"d0c6","type":"P","href":null,"layout":null,"metadata":null,"text":"If it’s helpful, one app has completely changed my relationship with meditation. It’s called ‘Oak — Meditation & Breathing.’ It’s a simple, free, and effective app I have used for over two years and I love how little it does.","hasDropCap":null,"dropCapImage":null,"markups":[{"__typename":"Markup","type":"A","start":94,"end":121,"href":"https:\u002F\u002Fapps.apple.com\u002Fus\u002Fapp\u002Foak-meditation-breathing\u002Fid1210209691","anchorType":"LINK","userId":null,"linkMetadata":null}],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"ImageMetadata:1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg":{"__typename":"ImageMetadata","id":"1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg","originalHeight":789,"originalWidth":1170,"focusPercentX":null,"focusPercentY":null,"alt":null},"Paragraph:33920b352b26_49":{"__typename":"Paragraph","id":"33920b352b26_49","name":"7255","type":"IMG","href":null,"layout":"INSET_CENTER","metadata":{"__ref":"ImageMetadata:1*2pXK_fgOkfYuS_CBWJUFFQ.jpeg"},"text":"A screenshot from the Oak — Meditation & Breathing mobile application.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_50":{"__typename":"Paragraph","id":"33920b352b26_50","name":"90d3","type":"H4","href":null,"layout":null,"metadata":null,"text":"3. 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it.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_65":{"__typename":"Paragraph","id":"33920b352b26_65","name":"cd9d","type":"P","href":null,"layout":null,"metadata":null,"text":"That’s why the Twos App is where I choose to write all my things 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Avoiding them will help you maintain a natural balance, which supports sustained focus and alertness.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_98":{"__typename":"Paragraph","id":"33920b352b26_98","name":"4fb5","type":"P","href":null,"layout":null,"metadata":null,"text":"Overall, steering clear of mood-altering substances can lead to more stable and effective brain function, which is crucial for maintaining focus.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_99":{"__typename":"Paragraph","id":"33920b352b26_99","name":"0e47","type":"H3","href":null,"layout":null,"metadata":null,"text":"In Closing","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:33920b352b26_100":{"__typename":"Paragraph","id":"33920b352b26_100","name":"6463","type":"P","href":null,"layout":null,"metadata":null,"text":"I hope you find these tips as beneficial as I have. 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