I have severe ADHD, and a pool of willpower probably lower than anyone you associate with. Yet somehow, I’ve learned over the years how to sit down and do 8 hours of focused work.
Here’s how:
Step 1. Block off the time.
You need a free day. If you don’t have sufficient time, I can’t really help you. Cramming weekend errands between focused work is not going to happen. Or maybe you’re built different–then I have no clue why you’d click on this title.
Step 2. Get out of the house.
Your house–and worse, your bedroom–are not good places to focus. The spot where you hang out, eat Cheetos, or jerk-off, is not where you’re going to suddenly break into long stints of focus.
I’ve discovered a great secret called cafes. At a cafe, I don’t want other people seeing me veg-out watching YouTube videos. So, I don’t do it. I use my fear of judgment to keep my bad behavior in check.
When you find a good cafe (or library, or new-age third-space commune) stick to it. It is easier to find your rhythm when you are comfortable with the space, the people, or even which seat you like best. Most cafe’s close at 2pm, which sucks. I don’t go to those. My ideal cafe is open late, and isn’t a chain. Even if you have to pay 7$ for a drink, isn’t that worth an hour or two of working for yourself?
Step 3. Address your physical discomforts.
If you have ADHD, or you’re just bored, a good trick to get your brain to stop complaining is to drink something sweet. I heard this once in a video of Dr. Russel Barkley. He warns against anything too sweet, like soda. The mocha lattes I get are probably also too sweet, but they work.
Next is auditory comfort–music. I use wired headphones playing something strong but not too lyrical. Shoegaze, house, grunge, drum and bass. I have multiple playlists for when one gets dull, and pay the ten dollars a month to not have ads.
That with caffeine activates a Pavlovian response. Whatever is in front of me then is getting focused on.
After 20 minutes, you’re gonna run out of coffee to sip on, and your brain is going to start bitching again. Here’s a little tip: hit it with soda water. It’s often free at cafes, and it stimulates the senses enough to keep your brain quiet–and doesn’t add to your sugar or caffeine intake. Also, try gum. Buy big packs from the grocery store so you don’t go broke. (Or get unflavored Greek or Turkish gum online. It doesn’t taste like anything but it also doesn’t start tasting worse, or give you the alcohol-sugar farts.)
If you need lunch, get one. A silver lining to cafes is that they are usually too expensive to pig out and get lethargic.
Step 4. Repetition. Repetition. Repetition.
With these guidelines, you’re going to see a measurable difference in your studying, or writing, or whatever you’re doing. But it’s not magic. You’re not going to hit 8 hours your first try.
When I started my book, I could hardly get myself to work for one straight hour–despite it being non-fiction and me knowing exactly what happened next. But after a year of finding out these habits, I could lose the entire day to it. I went from struggling to put 2000 words down a day, to hitting 9000 with ease. Like in long-distance running, your twelfth session is pleasant compared to your second or third.
Inevitably you will have to modify these methods. Maybe you hate cafes, or soda water, or you have no social anxiety and are happy to watch Netflix in public. What’s important is that you find out how to game your brain, which requires data. You need to know where you’re starting. Measure your time and output, then try another method and see if it’s better. When you have an exceptional day, think about why it was exceptional, and if you can recreate the same environment next time.
Step 5. Repeat step 4.
When you break your habits or lose progress, the only fix is repetition. A muscle that was once large and powerful, but has atrophied, is easier to make big again than one that has never been big. Habits work similarly.
Beating yourself up will not get you where you want. Forgive yourself but keep sight of your long-term goals.
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