The Toolbox That Helps Me Focus Every Time

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After 10 years of building my toolbox, I’ve finally perfected my system for supporting my focus. Now focusing is something I can do pretty reliably! (Just don’t ask me if I’ve remembered what I’m supposed to be working on… that’s a different story… and a different video!) In this video, I share the system I use and some examples to help you get started building your own Focus toolbox!

🎥 VIDEOS MENTIONED

Ways to Hydrate, Eat, and Rest: https://youtu.be/UloX2HvRLXA

How to Sleep with ADHD: https://youtu.be/wzC_f8dagZ0

How does exercise actually help with ADHD?: https://youtu.be/rTIv5X8Bo1w

The Best Exercise for ADHD: https://youtu.be/AZP7pMW5wM8

Morning Derailers & ADHD: https://youtu.be/tr5dnc-pqLU

What is the pomodoro method?: https://youtu.be/3FjIuPMQzxo

What is bodydoubling?: https://www.youtube.com/watch?v=ni9biXNDZe0

📝 CITATIONS

[1] Son, H. M., Calub, C. A., Fan, B., Dixon, J. F., Rezaei, S., Borden, J., Schweitzer, J. B., & Liu, X. (2024). A quantitative analysis of fidgeting in adhd and its relation to performance and sustained attention on a cognitive task. Frontiers in Psychiatry, Volume 15 - 2024. https://doi.org/10.3389/fpsyt.2024.1394096

[2] Sarver, D. E., Rapport, M. D., Kofler, M. J., Raiker, J. S., & Friedman, L. M. (2015a). Hyperactivity in attention-deficit/hyperactivity disorder (adhd): Impairing deficit or compensatory behavior? Journal of Abnormal Child Psychology, 43(7), 1219–1232. https://doi.org/10.1007/s10802-015-0011-1

[3] Kay, B. P., Wheelock, M. D., Siegel, J. S., Raut, R. V., Chauvin, R. J., Metoki, A., Rajesh, A., Eck, A., Pollaro, J., Wang, A., Suljic, V., Adeyemo, B., Baden, N. J., Scheidter, K. M., Monk, J. S., Whiting, F. I., Ramirez-Perez, N., Krimmel, S. R., Shinohara, R. T., … Dosenbach, N. U. F. (2025). Stimulant medications affect arousal and reward, not attention networks. Cell, 188(26), 7529–7546.e20. https://doi.org/10.1016/j.cell.2025.11.039

[4] Vile Junod, R. E., DuPaul, G. J., Jitendra, A. K., Volpe, R. J., & Cleary, K. S. (2006). Classroom observations of students with and without adhd: Differences across types of engagement. Journal of School Psychology, 44(2), 87–104. https://doi.org/10.1016/j.jsp.2005.12.004

[5] Pophale, A., Shimizu, K., Mano, T., Iglesias, T. L., Martin, K., Hiroi, M., Asada, K., Andaluz, P. G., Van Dinh, T. T., Meshulam, L., & Reiter, S. (2023). Wake-like skin patterning and neural activity during octopus sleep. Nature, 619(7968), 129–134. https://doi.org/10.1038/s41586-023-06203-4

The Toolbox That Helps Me Focus Every Time (YouTube)