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

About this video

• Video Title: I Have ADHD. 'Quitting Social Media' Didn't Work. This Did.
• Channel: Ruri Ohama
• Speakers: Ruri Ohama
• Duration: 25:11

Overview

This video explores the ineffectiveness of common advice for distraction and poor focus, particularly for individuals with ADHD. The speaker argues that the issue lies not with a lack of attention, but with underdeveloped executive functions. The video breaks down three key problems related to executive function: cognitive overload, lack of clarity and energy management, and low boredom tolerance, offering practical solutions for each.

Key takeaways

• Executive Functions are Key: The core issue with distraction and focus struggles, especially for those with ADHD, is not a lack of attention itself, but rather a difficulty in directing and managing that attention due to underdeveloped executive functions.
• Problem 1: Cognitive Overload: This occurs when the brain's working memory is overwhelmed, leading to impulsivity and difficulty prioritizing tasks. Solutions include "brain dumping" thoughts and ideas to externalize them and using an "impulse log" to pause before acting on distractions.
• Problem 2: Lack of Clarity & Energy Management: This arises from not knowing what to do, when, or in what order, leading to task switching and energy depletion. The solution involves categorizing tasks (urgent, deadline, admin, creative) and working in "sprints" aligned with energy levels.
• Problem 3: Low Boredom Tolerance: Constant stimulation from modern life and technology has reduced our ability to tolerate boredom, making focused, less stimulating tasks difficult. Using a visual timer for short, dedicated focus sessions and gamifying the process can help retrain the brain to tolerate boredom and extend focus.