So , I’ve got ADHD.

Like, real bad.

I remember so many times I’ve had tasks piled up to the ceiling, and I’d simply freak out, get stressed while working, think I need to work, and then freeze.

It was like crippling procrastination that made me feel physical sick and super anxious because I'd let client work drive me insane.

The only way I could get anything done was by spending hours and months listening to smarter people than me, like Andrew Huberman and Dr. Russel Barkley talk about ADHD productivity processes and entrepreneurs' productivity mumbo jumbo.

Turns out most of the stuff that high-performance founders and people in tech do happen to be the same neuroscience recommendations from specialists on treating ADHD without medicine and the neuroscience for getting into flow state.

I’m going to do a whole series on this, but I wanted to share some of the top things that I’ve found so far that have helped me.

Achieving Flow State and Managing ADHD: A Path to Optimal Productivity

Understanding how to enter a flow state can significantly enhance productivity and overall satisfaction in work. For individuals with ADHD, achieving and maintaining this state can be challenging but highly beneficial.

The Neuroscience of Flow State Flow state, often described as being “in the zone,” involves a specific pattern of brain activity. The prefrontal cortex, responsible for decision-making and self-reflection, shows decreased activity, allowing for a sense of effortless attention and immersion in the task.

Key neurotransmitters like dopamine and norepinephrine play crucial roles in enhancing focus and motivation, making challenging yet attainable tasks ideal for inducing flow.

Here are some of the top strategies that have helped me and can help you too:

1. Pre-Plan Your Day: The night before, decide on the high-leverage activities you’ll focus on the next day. This eliminates the need for in-the-moment decision-making, which is often difficult for those with ADHD. By setting clear goals and ensuring immediate feedback, you create a roadmap that directs your focus and maintains your engagement. It also ensure the work you do during the day is effective towards accomplishing goals and not busy work. Bonus points if you stack the beginning of the day with most important tasks.
2. Create a Task Hierarchy: You can be lazier if you're effective with the work you do get done. Organize your tasks by importance and urgency and stack the most important at the beginning of the day. This helps you focus on what truly matters and prevents you from getting caught up in random tasks. Using a system like the Eisenhower Matrix can ensure that the work you do is connected to your priorities and tied to specific outcomes and results.
3. Optimize Your Environment: Create a distraction-free workspace by organizing materials, minimizing digital clutter, and using tools like noise-canceling headphones. Flow state means your pre-frontal cortex is relaxed so you aren't thinking outside of the task at hand. Ensuring your setup is comfortable and ergonomically sound can prevent physical discomfort that disrupts focus. A well-organized and consistent workspace setup can significantly benefit ADHD brains.
4. Pre-Flow Rituals: Establish a pre-work routine, such as a short meditation, deep breathing exercises, or a review of your goals. These rituals help transition your mind into a state conducive to flow, signaling your brain that it’s time to focus.
5. Single-Tasking: Focus on one task at a time to prevent breaking the flow state. Allocate specific time blocks for different tasks and avoid switching between them to maintain deep engagement. The Pomodoro Technique, involving 25-minute work sessions followed by 5-minute breaks, can help maintain focus and prevent burnout.
6. Energy Management: Physical activity before starting work, like jumping jacks or a quick walk, can increase alertness and prepare your brain for focused work. Regular breaks for physical activity during work sessions can also help maintain energy levels.
7. Structured Environment: Use planners or digital tools to organize tasks and maintain a regular schedule. This helps manage ADHD symptoms by providing a clear structure and reducing the cognitive load associated with organizing tasks in the moment.

These are like the first kinds of tips that helped me out.

I'll be making more content on this and the neuroscience behind flow state later this week since it's super helpful for founders, people in tech, and freelancers.

Remember, productivity is about working smarter, not harder.

By setting up systems and structures, you can make it easier to stay focused and achieve your goals, even with ADHD. These strategies have been a game-changer for me, and I hope they can help you too.

-Ryan