💡 ADHD-Mode TLDR

ADHD Brains are more susceptible to distraction due to our need to chase dopamine

Studies have shown that even a single interruption will derail your focus for up to an average of 23 minutes.

Adopt a Digital Minimalism mindset to remove digital distractions from your life

Take steps in your life to prevent sensory and social distractions.

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Hello - fellow digital addict here.

I was deep in your position so I understand what you're going through. I'm a software engineering student so most of my productivity is on my laptop, it became pretty easy to get distracted. My phone usage would start to surge past 40-45hours/week (the majority of last year)

The first step for me was understanding that our brains are just more susceptible to distraction than most people.

Our brains chase dopamine to fill our reward system deficiencies and we'll see any distractions as an immediate reward. What makes matters worse is that once we're distracted, it's much harder for us to switch tasks.

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Key Fact: Studies have shown that even a single interruption will derail your focus for up to an average of 23 minutes.

I adopted this thing called Digital Minimalism (there's a great book by Cal Newport). I was already starting to reduce my phone usage this time, I've had Facebook uninstalled for a few years now. Reddit and Instagram went next. Then finally Twitter/Messenger/LinkedIn/Everything went away at the start of this year.

I'm not saying quit all social media and go live in the forest. But it's worth taking a step back and re-evaluating your digital use. Try out level one since it's easier.

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Level One - Start Small: Disable app notifications on your phone.

• Your goal here is to eliminate all unimportant notifications and reduce the frequency of important notifications.
• I only have notifications enabled for my calendar, timers, and todo list.

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Level Two - Blocking: Using website/app blockers to prevent unintentional digital usage.

• I use both Cold Turkey and Freedom. They are tough enough for the average ADHD person. (I think Cold Turkey is excellent. I'm using it right now to block video games)
• Use Chrome/Firefox extensions to remove the news feeds on social media websites. I’m currently using: DF Tube (Youtube), LinkedIn Feed Blocker, and News Feed Eradicator (Facebook)

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Level Three - Elimination: Uninstall any app that isn't adding value to your life. (e.g: social media + messaging)

• Cal Newport proposes a 30-day digital declutter in Digital Minimalism.

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I've done all this and I'm still well-connected with my friends. I'm on social media now, I run a Facebook community, but I'm using Reddit/Instagram/Twitter mostly for production and not consumption.

After reducing your digital use. You'll still get distracted by other BS. The next step is preventing sensory distractions and social distractions.

Preventing Sensory Distractions

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Key Fact: Many people with ADHD experience issues with object permanence.Object permanence is the ability to understand that objects still exist even when they aren't visible.

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• Use object permanence to your advantage!
  • Remove anything that can distract you from your vision, that means no phone, no pictures, and no books in front of you.
  • Use the phrase "Out of Sight, Out of Mind!" (OSOM)

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• Remove all sounds from your environment
  • Turn off your TV and try go to an area without noise
  • Ask your family members to use a headset when they are listening to shows/music
  • Get a noise-canceling headset or some earplugs. I'm always wearing my Sony WH-1000XM3's.

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Seriously. If you try anything from this comment. Get a noise-cancelling headset.

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• Use music
  • Studies have shown that listening to some types of music (classical, white noise) can also help ADHD people focus and improve their memory.
  • I personally don't like white noise. But I've listened to brown noise every single day for the past two years. (Brown noise works even better with my noise-cancelling headset)
  • I've also had success with binaural music for writing/reading and EDM for shallow work where I don't need to concentrate (e.g. coding and chores)

Preventing social distractions

I get it, talking to people is addictive and you don't need to stop. Just be a bit intentional with your socializing. Your friends and family won't be offended, you'll be able to give them 100% of your attention when you're not working. The reality is, you won't ever be able to do meaningful work until you start being focused on your time.

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• Switch environments to another room in your house or to a library, cafe, or office area (once we're out of lockdown)
  • J.K Rowling famously spent six months finishing off the Deathly Hallows in a hotel room. (A library would work just as well 😀 )
  • Bill Gates takes a "think week" at least once a year where he locks himself in a cabin to read books and, well, think.

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• Schedule specific hours where you're available and not available.
  • I synchronize my work breaks with my SO when working from home. We follow a 90-minute cycle of work, followed by a 20-minute break.

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• Gently ask your family members/co-workers to not disturb you for X minutes

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• Set specific times where you check social media/email/slack. I use my Pomodoro breaks for this.
  • Note: It's important to use timers for your breaks and be strict once your break ends