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Joined May 2024
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adhd and the monday "new week" feeling: a 2014 study found undergrads were 33.4% more likely to hit the gym at the start of a week. searches for diet jumped 14.4%
the bump fades, so use it for one start, not a whole new personality
free copy: faculty.wharton.upenn.edu/wp…
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adhd body doubling finally got studied. a 2023 survey of 220 people who use it, 139 of them with adhd
most had been doing it long before they ever heard the name. friends were the top body double (60%). about 1 in 5 used strangers online
free copy: leyabreanna.com/papers/body_…
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adhd tip from a 2024 meta-analysis: white or pink noise on while you work
13 studies, 335 people with adhd or high adhd symptoms. small bump on lab attention tasks. same noise made people without adhd a bit worse
keep the volume low. free copy: pmc.ncbi.nlm.nih.gov/article…
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adhd break math: skip them all, or take one that lasts an hour
2023 study, 87 students, 2 hours of study. some picked their own breaks. some got fixed ones, like 6 min every 24
fixed breaks: less tired, less distracted. same amount got done
free copy: doi.org/10.1111/bjep.12593
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20 min on an exercise bike before mental work. a 2016 study had 32 men with adhd symptoms try that vs 20 min of sitting
after the ride: more energy, more motivation for the work. attention scores didn't move
no sharper focus. more want-to
free copy: openscholar.uga.edu/record/7…
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phone face down on your desk?
in a 2017 study of 520 students, phone on the desk meant worse memory and reasoning scores than phone in another room. turning it off didn't help
later studies are mixed. try an hour with it in the kitchen
free copy: hendrix.edu/uploadedFiles/Ac…
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that "call the dentist" task stuck in your head all monday?
in a 2011 study, unfinished tasks kept pulling people off what they were reading. writing how, when and where they'd do them stopped that
you can do it later. just pick when
free copy: users.wfu.edu/masicaej/Masic…
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clocks went back last night, so mornings are lighter now
if your sleep runs late, use that. a 2019 review on adhd and sleep says bright morning light pulls a late body clock earlier. two pilot studies in adults with adhd saw it too
free copy: pure.amsterdamumc.nl/ws/port…
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a saturday plan that actually survives saturday: one thing that has to happen and one that would be nice. that's the whole plan
get the first one done before 2pm and everything after is a bonus, not a debt
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ADHD halloween weekend scoreboard. all of these count:
- candy bought before the doorbell rings
- costume is a hoodie and a confident face
- porch light on, so the kids know you tried
- some candy still in the bowl at 8pm
- sunday's clock change, the one chore your phone does for you
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an ADHD not-to-do list worth taping above the real one:
- open the email "just to look"
- start a second project to warm up for the first one
- google how long the task usually takes
- check the phone "for the time"
- buy a new notebook for this list
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kids with ADHD played a waiting game for money. the goal "earn as many points as you can" didnt help
one if-then line did: "whenever the red picture shows up, I wait for the blue one." about 5.54 of 6 euros, vs 2.82 with the goal alone
free write-up: pmc.ncbi.nlm.nih.gov/article…
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the 25 minute timer goes off at the exact moment you finally got into it
so you stop, like the rules say. 5 minute break. then 40 minutes of trying to find your way back in
with ADHD the timer is there to get you started. if it catches you mid-flow, hit snooze and keep going
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ADHD sunday idea: take one boring task outside. phone call on a walk, mail on the porch steps, reading on a park bench
in one study, parents rated their kids' ADHD symptoms after 49 everyday activities. the same activities done somewhere green beat indoors and pavement
kids and parent ratings, so not the final word. cheap to test though
free copy: pmc.ncbi.nlm.nih.gov/article…
putting away laundry isnt one task. its 50 little decisions. hang it or fold it, clean or chair-clean, which drawer is socks now
no wonder the pile lives on the chair
try just the socks first. one rule, zero decisions, and the rest usually follows
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by 3pm you've already decided what to wear, what to eat, which email first, whether to answer that text, and which of the 40 tabs gets closed
then someone asks what you want to work on and the answer is nothing. not lazy, just out of decisions
pick tomorrow's first task tonight. one less call for 9am you
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label your alarm with the first move, not the task
"report" is easy to swipe away at 9am. "open report, read the last paragraph" is weirdly hard to argue with
from a free guide on task paralysis by therapist joe wilner, worth the read: psyche.co/guides/how-to-over…
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ADHD and body doubling: some tasks only start when someone else is in the room.
A friend on FaceTime counts. So does a coworker on a call, or a café table.
Who's your company this week?
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Actimate retweeted
POV: you have ADHD and a friend is coming over in 20 minutes
the dishes that waited 3 days are suddenly done
they didnt help. they just had to exist nearby
Rough ADHD day? Today in Actimate asks for one win instead of three.
Pick the smallest thing that would make the day count, and let that be enough.
Free plan with a Pia preview: actimate.io/?utm_source=x&ut…
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