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35 minute structure
Posted: September 6th, 2022, 5:02 pm
by manuel_moe_g
since my ADHD brain cannot rely on my executive function to meter out effectively the dopamine, the dopamine needed to start some work action, and the dopamine needed to reward some work action...
<<<it is not a sin to crave dopamine, it is a natural part of being alive>>>
- 35-minute_dopamine_structure00.png (50.98 KiB) Viewed 885 times
in the spirit of <<<discovery>>>, this structure is to play with, experiment with
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this was the main output of today's therapy session!
Re: 35 minute structure
Posted: September 7th, 2022, 4:57 am
by oak
This is good, especially the 5-minute timer idea.
Keep us posted.
Re: 35 minute structure
Posted: September 7th, 2022, 8:10 am
by manuel_moe_g
realistic baseline, accept that it isn't as productive as i might like
imagine a neurotypical person what they would plan and do if they were under tremendous constraints of different external challenges
work on one task at a time
use Tik-Tok while standing using 5 minute timer for dopamine hit to energize brain and spur action
25 minutes work, using timer
use Tik-Tok while lounging using 5 minute timer for dopamine hit for reward for effort of trying to work for 25 minutes
repeat
Re: 35 minute structure
Posted: September 7th, 2022, 8:58 am
by manuel_moe_g
long breaks that are mindful and intentional
have the ending feeling in mind and pick stuff and time limits that will give me that ending feeling
Re: 35 minute structure
Posted: September 8th, 2022, 10:06 am
by Mental Fairy
Can I ask Manuel Moe when did you find out you had ADHD?
Re: 35 minute structure
Posted: September 8th, 2022, 12:32 pm
by manuel_moe_g
Would read about symptoms online and I just had too many to ignore, especially around being productive and staying productive
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No - carelessness and lack of attention to detail
Yes - continually starting new tasks before finishing old ones
Maybe - poor organisational skills
Yes - inability to focus or prioritise
Yes - continually losing or misplacing things
Maybe - forgetfulness
Yes - restlessness and edginess
No - difficulty keeping quiet, and speaking out of turn
No - blurting out responses and often interrupting others
Maybe - mood swings, irritability and a quick temper
Yes - inability to deal with stress
Yes - extreme impatience
No - taking risks in activities, often with little or no regard for personal safety or the safety of others – for example, driving dangerously
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But the biggest thing is that ADHD-friendly productivity tools seem to really work for me