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.
影片逐字稿
開場： Stop trying to force focus. Protect it instead.
問題： You sit down to work, but your brain won't cooperate. Thoughts bounce, distractions win, and you feel like a failure.
方法： 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.
行動呼籲： Want the full system? Read the article at neurodivergentworkplace.com. Link in bio.
想深入了解？閱讀完整文章：
ADHD Focus Protection System for Deep Work
