ADHD Deep Work: Protect Focus, Don't Force It
Struggling with deep work? Learn ADHD focus protection: offload memory, pre-load dopamine, use timers. Read the full guide at neurodivergentworkplace.com.
비디오 대본
후크: Stop trying to force focus. Protect it instead.
문제: You sit down to work, but your brain won't cooperate. Thoughts bounce, distractions win, and you feel like a failure.
방법: First, offload working memory. Write down every task and distraction on paper. Second, pre-load dopamine. Do a 2-minute fun activity before starting. Third, set a 25-minute timer. When it rings, take a 5-minute reset. Finally, create a distraction capture list. Write down interruptions and return later.
1. Offload working memory: Write down every task and distraction on paper.
2. Pre-load dopamine: Do a 2-minute fun activity before starting.
3. Set a 25-minute timer and take a 5-minute reset when it rings.
4. Create a distraction capture list: Write down interruptions and return later.
행동 촉구: Want the full system? Read the article at neurodivergentworkplace.com. Link in bio.
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ADHD Focus Protection System for Deep Work
