Most of your focus problems come from not protecting your mornings.
The reason for that is that most people disrupt their brain waves in the first few minutes after waking up.
They move immediately from Theta to Gamma.
They check their phones, email inboxes, WhatsApp, news & trends or open Instagram.
The first thing they think about is: "What have I missed?"
The biggest problem here is that "going down" is far easier than "going up".
Once your mind is occupied, stimulated and in this dopamine-hunting mode, you want more.
→ More stimulation and more dopamine.
- You easily get distracted.
- You easily "switch tasks".
- You easily eat more.
Your brain wants dopamine.
It's like telling a kid it will get ice cream. The only thing a kid then thinks about is: "When do I get ice cream?"
How can you solve it, and what are the benefits?
First, you want to change your perspective.
From "What have I missed?" to "What can I gain?"
You gain:
- Mental peace
- Reduced anxiety
- Autonomous thinking
- Better creativity, flow states and focus
Overall, a tremendous improvement in quality of life.
The goal is to stop moving "down 3 levels" and only move "down 1 level" at a time.
→ Instead of moving from Theta to Gamma, you want to move from Theta to Alpha.
Practical tips:
- Get a physical alarm clock. Or go to bed earlier to naturally wake up. (That's what I am doing.)
- Don't take your phone into your bedroom.
- Instead of scrolling in the bathroom, keep a book nearby.
- Instead of coffee in the first 60-90 minutes (due to adenosine buildup), get a cold shower, let sunlight hit your eyes (if possible), or move your body.
- If you work remotely, you can switch right into work and don't even have a morning routine; that's what I have done for 2 years, because you instantly switch from the sleep waves (theta) to the flow waves (alpha). (Now I take a cold shower and read first before I start drinking coffee and getting into my writing habit.)
The less you stimulate your mind in the morning, the better your day starts and the easier it is to get and maintain focus.
Thanks for reading, and I hope this helps.
If you want to join the waitlist for Chaos To Clarity 3.0 to access all prompts, organize and structure your thinking, gamify your learning and productivity with templates for Notion, Kortex, or Obsidian (your choice), and publish content as a Creatorpreneur, reply with:
👉 "YES"
And I will put you on the waitlist. :)
If you want to book a (paid) 1:1 ADHD-Productivity session:
👉 Click here​
See you on Saturday.
Jeff
Whenever you're ready, there are 4 more ways I can help you:
​1) Read more on my blog. (Published Content)​
2) Watch the newest YouTube video: This will change how you build your personal brand.​
3) ​Discord Channel: The Main purpose is to provide a free ADHD community with monthly livestreams to help people make their ADHD life easier. (Monthly Livestreams start March/April 2026)
4) Chaos To Clarity 3.0 (Coming Soon): A Notion, Obsidian or Kortex system to improve your productivity through digital and mental organization in a clear goal-focused hierarchy, to help you better understand WHAT you want, WHY you want it and HOW you are going to achieve it.
|
​
​