35 minute structure

[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 933 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!

[oak]

This is good, especially the 5-minute timer idea.

Keep us posted.

[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

[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

[Mental Fairy]

Can I ask Manuel Moe when did you find out you had ADHD?

[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