Welcome back! In the first two blogs/videos of our series on how to focus with ADHD, we covered a variety of practical exercises that help us achieve laser focus on any task, whether it’s work, studying, or creating art. These exercises are proven to enhance our focus. Additionally, we discussed the importance of daily habits like avoiding multitasking, minimizing screen time, and reading, which can significantly improve our concentration.
High-Level Goals
While these tips are fantastic for everyday tasks, tackling high-level goals such as passing the MCAT, earning a degree in engineering, becoming an entrepreneur, a successful YouTuber, or striving to be the best versions of ourselves requires a more serious approach to improving focus. That's why I created this video, packed with advanced tips to help you achieve these lofty ambitions. If you're ready, grab a pen and paper as we delve into advanced techniques designed to help anyone with ADHD achieve laser focus.
Advanced Techniques
1. Biofeedback Training
Biofeedback is a mind-body technique used to control certain body functions, such as heart rate, breathing patterns, and muscle responses. Many ADD centers and clinics offer these services, which you can find via a quick Google search. Here's a brief overview of how it works and why it's beneficial.
When we're stressed or have negative thoughts, our bodies physically react—our heart rate increases, we breathe faster, and our muscles tighten. Biofeedback helps us make subtle changes in our body, such as relaxing muscles, which can relieve pain and reduce tension. With enough practice, you might even be able to lower your heart rate. Biofeedback teaches you new ways to control your body with your mind.
During a session, you'll be in a relaxing environment, connected to electrical pads that provide information about your body's functions. You'll learn relaxation exercises like deep breathing or muscle relaxation, and you’ll see the impact of these exercises on your heart rate in real-time. This visual feedback can make it easier to adopt these practices. If you struggle with meditation or breathwork, consider trying a biofeedback session.
2. Meditation
Meditation is often seen as basic, but it's actually quite challenging, especially for those with ADHD. Here’s how to build a meditation practice:
Sitting Quietly: Start by sitting quietly with your eyes closed in a peaceful room for just a few minutes a day. This can be tough at first but is a great habit to cultivate.
Breathwork: Incorporate breathwork into your routine. Techniques like Sukha Kriya, Simha Kriya, and alternate nostril breathing are excellent for reducing stress and anxiety.
Hatha Yoga: Practice Hatha Yoga to prepare your body for meditation. A flexible body and spine are crucial for sitting still during meditation. Hatha Yoga combines physical movements with breathwork and mindfulness, allowing you to practice multiple techniques simultaneously.
After practicing these techniques for 8-10 months, you'll be ready for meditation. Focus on your breath, thoughts, and senses with your eyes closed, and gradually increase the duration.
3. Activities to Foster a Meditative State
Neuroimaging studies show that people with ADHD struggle to maintain attention on uninteresting tasks due to dopamine regulation imbalances. Engaging in activities like puzzle-solving, cooking, dancing, creating art, coloring, pottery, or intense exercise can help. These activities can lead to a flow state, where you're fully engaged and focused.
How to Practice Getting into a Flow State:
Minimize Distractions: Keep your environment clean and clutter-free. Turn off notifications and use noise-canceling headphones if needed.
Breathwork and Mindfulness: Practice breathing exercises or mindfulness meditation for 10-15 minutes before starting work to reduce stress and clear your mind.
Structured Work Intervals: Work for 25 minutes, then take a 5-minute break without checking your phone or talking to people. Use this time to make a snack, do a body scan, or practice a quick meditation.
In this video, we explored advanced techniques to help you focus with ADHD, including biofeedback training, meditation, Hatha Yoga, and getting into a flow state. While these methods may seem overwhelming, they offer a multitude of tools to help you achieve your goals.
Living with ADHD can present challenges, but by incorporating these tips and tricks into your life, you can overcome them and reach your highest potential. Remember, there's nothing stopping you from achieving your dreams. If you need personalized support, consider hiring me as your coach. Check the description box for all the links mentioned, like this video, and subscribe to my channel for more valuable content. Thank you for watching, and see you in the next video!
Love you all <3
Xoxo Sepi
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