As a highly sensitive person with ADHD, managing overwhelm can feel like a constant battle. I used to struggle with keeping my thoughts organised, feeling like my sensitivities were working against me. Everything changed when I began to integrate a handful of key strategies. Below are five tactics that dramatically improved my concentration and productivity.
1. Brainwave Entrainment for Focus
HSPs and people with ADHD often have difficulty maintaining sustained attention. Brainwave entrainment uses specific sound frequencies to help shift your brain into a state of heightened focus by creating the same frequency and brain wave pattern experienced during meditation.
Consider this: Lower beta binaural beats in a brainwave frequency known as SMR Waves (between 12-15 Hz) are often helpful for improving concentration for people with ADHD. Simply find binaural beats on Spotify and listen with noise cancelling headphones while you work. Think of it as your secret focus soundtrack.
2. Sync with the Lunar Phases for Emotional Balance
HSPs often experience emotional highs and lows, which can impact sleep, energy and focus. I’ve found that syncing my routine with the phases of the moon has brought greater ease and awareness to my life.
Never underestimate how significant the impact of environmental factors are to our emotional clarity and productivity. If the moon affects the tides, and humans are 60% water, imagine how it can impact our lives!
Legacy tip: During the new moon, focus on starting fresh projects. At full moon, take time to reflect and set new goals. Plan your workload in harmony with natural cycles, as best you can. By aligning your tasks with lunar phases, you’ll feel more in tune and reminded of your ability to co-create with the Cosmos. Let the moon guide you toward better balance and focus.
3. Polyvagal Theory for Calm and Focus
As an HSP, I’m deeply connected to my nervous system, which is easily overstimulated. Using polyvagal theory – also known as activating the vagus nerve – I’ve learned how to pacify feelings of nervousness and restlessness, to regain focus and productivity.
How to do it: There are many ways to activate your vagus nerve, such as humming, laughing or splashing cold water on your face. Diaphragmatic breathing also helps you shift from ‘fight or flight’ to a mellow state. It’s like hitting reset on your nervous system for clarity & calm.
4. Close the Loop to Stop Spinning
A significant hurdle with ADHD is never ending to-do lists, hustling nonstop and feeling like nothing is getting done. We need to close the loop. Often, the hardest part is getting started. Set a timer for 5 minutes. Use this time to set up your workstation – get your water and coffee, paper and pen. Once it goes off, start your easiest task. This initiates momentum.
Legacy tip: the second you’re done the easiest task, dive into your biggest time-sensitive task. Get stuck in. Reset the timer for 30 minutes. Even if it takes you longer, having a recurring timer to keep you aware of the clock. Don’t leave your chair, touch your phone or open a new tab until the big task is finished. Then give yourself the high five you deserve and scratch it off the list!
5. Gamifying Tasks for ADHD-Friendly Motivation
Did you know that ADHD brains love rewards? I’ve learned to gamify my tasks by turning them into small, manageable challenges with rewards along the way. This taps into my inherent competitiveness and helps me stay on track.
Consider this: Create checkpoints for tasks – like completing 30 minutes of focused work, then rewarding yourself with a treat your body will love, such as going for a 10 minute walk, having a healthy snack, or tidying up your workspace. Be mindful not to break for too long to maintain momentum. Creating bite-sized challenges is the perfect solution to combat boredom, distraction and time blindness. Turn tasks into a game and watch your productivity soar!
These strategies made a huge difference in my productivity as an HSP with ADHD. By blending mindset, science and self care, I achieved much more than I used to – and you can too! Which of these tips will you try today? Share this post with a friend who could use some extra focus in their life!
