I initially wrote this article in April, but since then there’s been lots of new subscribers. And seeing as you can only read three previous posts as a free subscriber, I thought it would be a good time to reshare this newsletter.
And for those that have already read it, call it a helpful reminder for both of us. Also if I’m totally honest, this past week has been a bit of a whirlwind, which has meant little time to write. I had to move out of an apartment I was renting, due to my hippy landlords being convinced that it was totally fine for them to keep coming back to use the lounge to work from.
At least they were kind enough to set up a whatsapp group called ‘Compassionate Flatshare’ to let me know what times they would be coming back to work in the flat, oh and also to cook meals for their beloved dog!
Tip to landlords (mine specifically) - maybe don’t rent out your flat and move into a van in the woods, only to realise in hindsight that it was a terrible idea. On a positive note, it’s all fantastic material for the eventual autobiographical sitcom.
And now onto what you came here for, 10 tips to help you focus:
Here’s the thing, I don’t profess to be a productivity guru…however! Over the past couple of years I have experimented with strategies to improve my focus and noticed an increase in my productivity as a result. And now dear reader, I share them with you. This mainly applies to freelancers, but if you work in a 9-5 and feel you can incorporate these strategies, then by all means do. So hear it goes!
1.) Plan the week ahead on Sunday and track the previous weeks progress.
2.) Create a list of top 5 monthly goals and review them at the end of each month.
3.) Plan your day the night before.
4.) Schedule a 90 minute block each morning to do deep work. Ideally asign this time to projects that will progress your monthly goals.
5.) For boring admin tasks, try incorporating the Pomodoro technique. Which is doing 25 minutes of work and then taking a 5 minute break. Then repeat until you have become an efficient machine and completed every life goal.
6.) Take mini breathwork breaks throughout the day to increase dopamine levels.
7.) Listen to focus music specifically design for people with ADHD such as this. It never fails to get me in the zone.
8.) Invest in a physical timer for the 90 and 25 minute blocks. This means you don’t have to rely on your phone, which will inevitably distract you.
9.) Use body doubling to help you stay on track. Many people with ADHD find it easier to complete their tasks when they are held accountable. Sites such as Focusmate* are brilliant for this.
10.) Use the Freedom** app to block social media and other distracting sites, during working hours.
And there you have it, my 10 tips to help you focus. Now go and score smash those goals!
*For the sake of transparency, I am not sponsored by Focusmate - but am open to offers.
** For the sake of not repeating myself I am not sponsored by Freedom - but, you know where to find me.
I am now offering individual breathwork and mindfulness sessions. If you are interested in diving in deeper and would like to learn techniques to help you focus and improve your emotional regulation, then get in touch to schedule a free 15 minute Zoom.
Michael was so focused that he was completely oblivious that it was the annual sponsored stand all day at work day.