Rhythms of Focus

In today’s episode of Rhythms of Focus, we how motivation can seem to slip away when someone else's "should" enters the equation.Why do wandering minds rebel against orders? How does honoring our unique mental rhythms restore our sense of agency, especially when ADHD shapes our day to day.Takeaways:Recognize the subtle ways internalized authority undermines our drive—and how to gently reclaim itPractice strategies for honoring our past, present, and future selves to smooth task transitionsReframe lists and routines as creative allies rather than rigid overseersThis episode features our original contemplative piano piece, “Shallow Breath,” designed to accompany your mindful moments.Subscribe and join our compassionate community at rhythmsoffocus.com—let’s transform productivity into an art, not a struggle.Hashtags #ADHD #WanderingMinds #Agency #MindfulProductivity #Neurodivergent #FocusStrategies #SelfCompassion #CreativeProductivity #TaskTransitions #RhythmsOfFocusTranscriptTranscript I might just might do the dishes now. Oh my goodness, I'm getting up. I'm walking over to the dishes. I'm gonna do it.Suddenly a voice calls from the other room. Hey, you haven't done the dishes in a while. When are you gonna do them?Uh, I don't feel like doing them anymore. What just happened? Sometimes we're right about to do a thing with our own volition. And somebody else suddenly says, Hey, go do the thing, and suddenly our desire to do it is gone. Our sense of agency was, in a sense, attacked wittingly or otherwise. Our hero already struggling with a want of motivation. Whim, or the muse finally had the winds tickling the sails.When someone else told them to do the very same thing, the desire was gone. Many of us struggle with being told what to do.Some blame dopamine. There's not enough. It's outta balance. It isn't interesting or urgent enough. Some make a moral accusation of laziness and the like.However, when we approach from perspective our ourselves as growing human beings, you might recognize an early template at work. When our environments tell us what to do in this out of tune manner, in some way that doesn't quite recognize where we are, we might reject it.Clean your room when our minds are elsewhere. When any process of transition is ignored rather than guided, doesn't work, it often creates problems.The lack of empathy may not have been malicious. It was simply a disengaged approach to a mind that wanders, a mind fueled by, and reveling in play, creativity and discovery.It may not even have been possible. The transition simply too long in whatever the scope of what needed to happen.But when these things happen over and over, we absorb this message that our natural mental rhythms are somehow wrong, contrasting with the self that clearly exists, regardless of how wrong we accuse it of being and so we rebel.Unfortunately, we may internalize the rebellion as well, forming a form of reflex, an unconscious ready path of rejection. We rebel against ourselves. The authority within.How often have you written, write report, or some similar item on a task list? Only to see it later and then say, well, "not now."Later. Continues to be later, as later always does, and the task languishes until it sinks below the surface or a deadline threatens from the horizon. We saw our past self as this unempathic authority to reject. When we see the task "do dishes" and the like, our emotions swell reflecting the relationships we've internalized.Without a simultaneous honoring of our past self, caring for our future selves and respect for our present self, we channel and perpetuate the injuries. Our tasks, lists, and shiny new apps only become the medium.Music - "Shallow Breath" Today's piece of music is a quiet, contemplative...

In this episode of 'Rhythms of Focus,' listeners explore the concept of 'trip wires' as a tool for mindfulness and task management. Discover how to set effective reminders for your future self and understand the phenomenon of 'Sticky Decor Decay,' where unaddressed reminders blend into the background over time. Learn actionable strategies to prevent task overwhelm and ensure your reminders stay effective. Plus, enjoy an original piano composition titled 'Humming the End' that underscores the episode's themes. Subscribe and visit rhythmsoffocus.com for more insights tailored for adults with wandering minds and ADHD.00:00 Sticky Decor Decay01:37 The Need to Store Intentions01:58 Trip Wires03:47 "Sticky Decor Decay"05:24 SDD as a List06:19 An Equation Makes Science!?Hashtags #ADHD #WanderingMinds #MindfulProductivity #FocusHabits #CreativeAgency #Intentions #SelfCompassion #Neurodivergent #RhythmsOfFocus #PianoMeditationTranscript I gotta do this and I gotta do that. You know what, I'll just leave this thing over here. Yeah, I'll leave this here to remind myself.Three months go by.What the heck is this doing here?  The Need to Store IntentionsWe can't do everything at the same time. The options are many, but the actions need to be singular. We need to take out the garbage, but something just fell to the floor. We need to remember to move a thing to the garage, but right now we're doing the dishes. We need to buy stuff from the store, but right now we're not going to the store.Trip WiresOne means of managing this is to use a trip wire. What do I mean by a trip wire? Well, a tripwire is a reminder that we set for our future selves. We have some intention now that we're not done with, we'd like to get to, and so we ask our future self,"Hey, can you pick this up for me?"The hope is that future self will then see, hear, feel somehow experience this reminder, then pick up that thing and follow through while our present self does whatever else.We do this all the time. Maybe we put a grocery list on a sticky note by the door, so we see it as we leave the house. Maybe we leave that book by the nightstand to remind ourselves to read it. Maybe we'll leave a vacuum cleaner out in the morning before leaving to work, to remind ourselves, perhaps optimistically, to vacuum later in the afternoon.The hope is that we'd be reminded about a thing and then do something in that moment.This can be a viable strategy. That does apply a certain pressure on our future selves and that they need to not only receive that information, but also then act in that moment acting in a way that aligns with present self, including managing those "I don't wanna feelings" when they receive it. Even so it's still not the whole picture. For example, I prepared sandwiches for myself for lunch later in the day, only to leave them on the kitchen table, unrefrigerated, only realized when lunch rolls around.I partially solved the problem with a trip wire by putting it in a plastic bag and hanging it on the doorknob. But then again, sometimes I still forget. I walk through the door, seemingly only mildly annoyed that there's something hanging on the doorknob, as I walk out,"I have places to go, things on my mind. That thing in the doorknob, well, I'll deal with that later." "Sticky Decor Decay"The funny thing about trip wires is that when we don't act on them, they decay. It's not just sandwiches, it's anything. In fact, I've come up with this phrase that's kind of fun to say. It's called "Sticky Decor Decay." Sticky Decor Decay.It has zero basis in any scientific rigor whatsoever, but I wonder if it might resonate with you, and I'm trying to come up with an equation to describe this. Maybe one that you, dear listeners can help me out with. So if you come up

Discover eight distinct “gears” of focus—stages we moves through, from simply being, to considering, approaching, and ultimately performing at our best. Honoring each gear transforms frustration and procrastination into creative flow and agency. Drawing parallels to music, emotional waves, and mindful play, this episode invites listeners to see hard work not as a battle, but as a dance with emotion, context, and self-compassion.Learn to recognize and move through all eight "gears" of focus, from daydreaming to performingEvery episode features an original piano composition—this time, enjoy “On a Dare” in C minor. Subscribe and find more mindful productivity resources at rhythmsoffocus.com—because your rhythm matters more than rigid rules.Hashtags#ADHD #WanderingMinds #MindfulProductivity #FocusStrategies #Agency #Creativity #EmotionalWaves #RhythmNotRules #GentleSelfMastery #PianoAndFocusTranscript Sometimes we could just fall right into a project, pick it up, and bam, we're in it. Even when we hit a bump here and there, we can make it through sailing. Other times, sometimes even with the same project, just on some other day, a sense of revulsion can just emanate from it.Or maybe we barely consider, it doesn't even come to mind, or maybe we start to ruminate about it. Keeps coming to mind and we think, Ugh, I really have to figure that one out. Meanwhile, the deadline creeps along until it crosses that threshold where we finally kick into gear. In either case, whether we're enjoying something or we're trying to avoid it, we go through many of the same steps, and when we know them, we can start to more deliberately take on the things that are difficult or have that, "I don't wanna" cloud around it. I in fact, count eight different gears in which we can engage something, what I call eight gears of focus.In a Plane with a BookHave you ever been on an airplane or some enclosed space? Where you didn't have wifi or minimal distractions, but you do have a book. I imagine somewhere in your life you've been in something of the situation. What happened?You may well have started to read. Not only that may have even started to get into it and then wondered,Why can't I always do this?Somewhere in here you might think you were forced to read 'cause that's all you could do, but I'd suggest that's not really what's happening. In fact, what's happening is that we're supported by the zeroth gear of focus.There are eight gears of focus that I count starting with this zeroth gear.When we're good at something, we naturally move back and forth through these gears. Shifting is needed without even thinking about it. Sometimes we support them, sometimes we ignore them and get into a lot of trouble. It's when we get into difficult matters where things really throw us off.We lose sight of these gears, or we don't even feel them as we naturally progress through them. And that's where we can get into a lot of trouble, like habits that don't take hold and projects that are never followed through.So today I thought I'd outline these gears.They're, uh, an important part of the waves of focus course that I've put together for those with wandering minds, ADHD, and beyond. But I think we go through all of these gears, regardless of neurology. See I have this theory that hard work is emotional work. Complex work requires the management of overwhelm. Even physically threatening work like being a firefighter requires the management of fear. Logic itself is a flow of play through seeking and understanding.Emotion, and at least the definition I use is that which crests into consciousness, whether by caress or crash.Our focus is our means of choosing and riding one or some set of these emotional waves that are currently brushing into the hull of conscious awareness. And as these waves continue to

In this episode of "Rhythms of Focus," we consider distraction and stimulation. When our minds wander and the pull of the phone grows strong, we search for stimulation is actually a longing for real meaning and energy in what we do.Explore how our emotions shape the way we focus and why boredom so often pushes us toward escape. In pausing—noticing our feelings instead of avoiding them—we can find agency. Mindfully, we practice shifting from reactivity to a state where we can choose what feels truly right for each of us.Takeaways from this episode:Recognize what fuels the urge to distract ourselves and how to address it with understandingLearn a practical technique for pausing and noticing emotions to unlock a new sense of agencyDiscover how awareness can transform moments of discomfort into opportunities for meaningful actionThis episode features our original piano piece, “Prelude to an End,” to help anchor these reflections and support our mindful rhythm.Subscribe for more supportive conversations, and visit rhythmsoffocus.com to deepen your journey with us.Hashtags #ADHD #WanderingMinds #MindfulProductivity #Agency #EmotionalResilience #Creativity #FocusChallenges #Neurodivergent #IntentionalLiving #PianoMusic Trancript  "What if I did my weekly review? Oh, but I just gotta write that report. I'm a nails need clipping. I would rather go and do that. No. How about if I just, uh, yeah. Hopeless. But I think I just need a reset. Let's see what's on Instagram here."Three hours go by."Where did the day go? Oh my goodness, I had so much to do."     Getting lost in the day. The media politics, both grand and in the family, it's far too easy to lose our bearings. We might blame this sense in ourselves that we need stimulation. Whatever it is we're "supposed to do" is simply not stimulating enough. Might be quite boring, in fact, but what is that craving for stimulation?The word itself is so bland.We might say, well, I need something that's shiny or on fire as a client of mine would say. But even these are not enough to describe what this is.Stimulation, is this stand-in for a sense of vitality. We want to feel alive, some depth of meaning growing somewhere within us. All right, so how is that related to this infinite scrolling on our phones? Well, any number of emotions get touched off. Humor connects because it draws attention to something we haven't considered. Some surprise and discovery, some edge of society. Fear connects because it tells us to look over here at the risk of peril. Sex connects because the creative spirit in lust is just that powerful, this massive momentum carrying us through the ages.All of these emotions connect to some sense of meaning within ourselves.So how can a report possibly compete? We need stimulation again because we need something to feel real.Alright, so what the heck does this have to do with any form of productivity in whatever shape or form? Well, when we can acknowledge that the so-called need for stimulation is more truly about some need to feel alive, we can find a new direction.For example, let's say we're able in some rare moment to catch ourselves scrolling through the phone, wonder to ourselves, well, what am I doing? The initial impulse might be to say, how do I avoid this? How do I get out of this phone?Well, I'll try to do nothing. Well, that rarely works. Nature of which our minds are apart abhors a vacuum. That phone is easily reached for once again, the unconscious forces are powerful, much more so than that blip of consciousness with which we sail our lives and we ignore that power at our own peril.It's all too easy to just find ourselves in the phone, not realizing we were there. Another impulse might be,I'll try to do something. Anything else!Sometimes...

Feeling stuck—where even the simplest task feels too heavy to lift? In this episode, instead of chasing rigid productivity, listeners will discover the subtle art of finding ease within challenge, tuning into the rhythms of play, and learning how to gently move forward even when motivation wanes.Listeners will learn:How play, frustration, and challenge intertwine, illuminating gentler ways forwardPractical methods to surface and honor emotions that hinder focus, catalyzing growth through compassionTakeaways:Pause to reflect deeply before acting, creating space for authentic decisionsShrink tasks down to their smallest steps, inviting ease rather than pressureChannel rhythms of natural play into even the most stubborn work momentsThis episode features a performance of Scott Joplin's Maple Leaf Rag. Subscribe and join our growing community at rhythmsoffocus.com—where wandering minds thrive along waves of agency and creativity.Keywords#ADHD #WanderingMinds #Agency #Mindfulness #GentleProductivity #PlayfulFocus #EmotionalEase #CreativeFlow #CompassionateGrowth #MicroActionsTranscript  All right. Let's see what I've got on my list here to do today. All right. Uh, visit the gym. Are you kidding me?  Sometimes the simplest things can feel like the heaviest weights. The simpler they are, the more paradoxically we "can't be bothered."Head to the garage, show up to the dishes, open the report- all of these can come with a wave of revulsion.How could we ever move forward?I often and continue to espouse a "visit" as a powerful unit of work. This idea of showing up to something or bringing it to ourselves and staying there for one single deep breath, and then making a decision as to what we wanna do, whether walk away or into the work.It is a powerful unit of work, but even so, it might still be too difficult to make it there, even with this idea of not having to do a thing.What then? I imagine there have been times that you've been here. Maybe someone kept bugging you, maybe a due date crept along far enough, or just yelled at yourself into this sort of painful, "just start" and you finally started going.But there are gentler paths and you may well have done those too.Take for example, how we already act when we are in play. When we enjoy something naturally, we might bump into frustrations, take stock of where we are, slow down, break things down, simplify things, find some ease once again, and finally return with that ease back into challenge. Dynamically, we tune to the windows of challenge for where we are in that moment.We find those places that are not so easy to be boring and not so intense as to be overwhelming.We can adapt the same process to difficult work, hard work, something we can also call emotional work, only by bringing the process to consciousness. The first and perhaps most important step is to pause, where we reflect without reacting, where we can connect to that deeper sense of self. It gives us that space to decide:" Maybe this isn't even a thing that is meaningful for me at all."But if we do decide to move forward. We can also sense in that pause where we rest in those emotions that we discover something hidden in the words that we've been using. The sort of, "I just don't wanna" sort of phrase, we might be saying to ourselves, we can discover this deep, complex, emotional world beneath those words.In that pause, we might see one such emotion that's contributing that of let's say, exhaustion. This consequence of repeated hits to our sense of agency, dropping, losing, forgetting things. We lose the sense of capability. Any attempt risks yet another injury as a fear of true inability would rear its ugly head in these clouds, choking us into collapse.Fully engaging these emotions, maybe even...

Discover why your latest app or productivity hack is not the real hero—or the real challenge. In this episode of "Rhythms of Focus," we explore what truly lies beneath those endless quests for the perfect system, shining a compassionate light on wandering minds and ADHD.Listeners will uncover how recognizing and respecting four key limits—time, agency, working memory, and trust—is far more liberating than forcing themselves into rigid molds. Instead of battling against limitations, you’ll learn to use them as anchors for meaningful work and creative rhythm. This episode unpacks the seductive promise of productivity systems, the artistry of aligning attention with intention, and gentle strategies to transform overwhelm into empowered agency.Key takeaways:Honor time, agency, working memory, and trust as necessary boundaries that support creative flow.Replace shame and frustration with self-compassion—embracing playful mastery over strict discipline.Discover actionable ways to build a trusted, resilient productivity environment that fits a wandering mind.As always, enjoy an original piano composition woven into today’s episode, designed to nurture calm and focus.If this resonates, subscribe and visit rhythmsoffocus.com for more insights, resources, and episodes to help your unique rhythm thrive.Hashtags #ADHD #WanderingMinds #Agency #MindfulProductivity #FocusRhythms #CreativeFlow #WorkWithLimits #SelfCompassion #AttentionMastery #OriginalMusic TranscriptWhy won't the system work?! I found a new productivity app, let me tell you about, it's the greatest thing ever. Oh, did you hear about that productivity book by Mr. Awesome Sauce. It's the greatest thing ever. Fast forward two months, uh, another system down the drain. I can't do any of these.Maybe there's just something wrong with me. I can't seem to make any of these work. What's going on? I what? What if it's not the app? What if it's not the book? What if it's not ourselves? All right, where is it then? Maybe it's in something we still need to acknowledge the limits.Seduction of an AppThe promises of some productivity system can be powerfully seductive.The idea is that we'd get more done with less effort. Stay on top of it all. Everything's organized. Everything shows up exactly where we need it. Heck, I do have a system myself and I think it's pretty darn awesome. Lemme tell you, it's all shiny and new, but that may well crash too.Pushing Limits We often push limits.It's important to push limits. Play, this depth and breadth of flow between self and world discovery, question and tension- it's a vitality that once it finds root can be such an inspirational flow. The sap of mastery and meaningful work and relationships. We see it in the toddler in their focus while they're stacking blocks and we see it in the craft's master that has that same focus as they're in that deep reverie.Play pushes limits. We tend to think of limits as somehow enemies, or perhaps they're ever present challenges that must be dominated, broken through, if not destroyed.And we can see that as well between the toddler and the adult.Supportive EnvironmentsTo reach that place of being able to stack blocks, we have a sense that our environment can hold us, that it won't interrupt us without care or reason.That's somehow takes us and our being hood into account. Maybe we push one way or the other. We try to wander this way or that. But time and again, in ways we know and in many ways we don't, perhaps only feeling it as this gentle wave from some distant shore, we are supported, in being here and now.The craftsperson similarly has done the work themselves of establishing those things, the environment, whether appearing to be a chaotic mess or this pristine lining of tools and resources. Somehow...

Break free from the tyranny of the unbroken streak—what if focus meant something deeper than chasing another checkmark? This episode of Rhythms of Focus invites wandering minds and adults with ADHD to let go of the pressure to “never miss a day,” discovering a kinder, rhythm-based approach to meaningful growth.In this episode, explore:- Why the “Don’t Break the Chain” habit method can create more anxiety and shame than mastery.- How shifting from scorekeeping to presence transforms habit-building from a rigid tally into a playful, mindful journey.- Practical strategies to reframe loss and missed days as part of life’s natural ebb and flow—fostering agency rather than guiltKey takeaways:- Learn why focusing on experience rather than streaks fosters real mastery and self-compassion.- Discover the three-part Daily Invite: decide, be, and act—without the weight of perfection.- Begin to view your habits as musical rhythms, not broken chains—open to improvisation, pauses, and creative renewal.This episode features an original piano composition, “Ascend,” reflecting the dance between struggle and growth. Subscribe for more gentle, empowering strategies, and visit rhythmsoffocus.com for resources tailored to creative, neurodivergent thinkers.### Hashtags:#ADHD #WanderingMinds #FocusRhythms #MindfulProductivity #GentleHabits #SelfCompassion #DailyInvite #CreativeGrowth #Agency #NeurodiversityMentioned in this episode:Join the Weekly Wind Down NewsletterThe Weekly Wind Down is an exploration of wandering minds, task and time management, and more importantly, how we find calmer focus and meaningful work.

A short little poemMentioned in this episode:Rhythms of Focus - CTA - Subscribe, Rate, and Review

Uncover a revolutionary approach to managing ADHD and wandering minds in this episode of 'Rhythms of Focus.' Discover the 'Waves of Focus,' a comprehensive guide designed to transition you from force-based productivity to trust-based agency. Delve into key concepts such as the anchor, visit, and visit guide. Understand how to create a meaningful, rhythm-oriented life framework that enhances agency and mindfulness. - Key Takeaways: - Learn to transition from force-based to trust-based productivity. - Discover tools and techniques like the anchor and visit guide. - Understand how to create meaningful rhythms and improve your sense of agency.Subscribe to 'Rhythms of Focus' and visit rhythmsoffocus.com. ### Links- [Crocodile and Cube: In the Studio](https://www.youtube.com/playlist?list=PLaRbIj8RyZIaLGCiP4DYnPBsTbKuSj1Nw)- [Episode 4](https://rhythms-of-focus.captivate.fm/episode/from-force-to-flow-with-a-visit/)- [Episode 9](https://rhythms-of-focus.captivate.fm/episode/i-dont-wanna-and-the-practice-of-agency/)- [Episode 14](https://rhythms-of-focus.captivate.fm/episode/the-magnified-mind/)### Keywords #WavesofFocus #Agency #Mindfulness #RhythmsOfFocus #Tools #ADHD #WanderingMinds #TrustBasedProductivity #AnchorTechnique #VisitGuide00:00 The Principles of the Waves of Focus03:36 What are the Waves of Focus?03:47 One - a Goal04:30 Second - a Philosophy06:19 Three - a Metaphor08:01 Four - A Set of Tools09:29 Five - A Framework12:25 Six - A Set of Rhythms14:55 Seven - a Practice15:26 Final Thoughts15:59 Music - "The Dust Cleared"Transcript How do we approach challenge? Sometimes we turn away, sometimes we dive in, sometimes we sidle up next to it. Gently stir the water with a big toe slip our legs in, sit with our feet dangling as we look across the pond and wonder. So I put a challenge before myself here now. It's about trying to explain my life's work, this Waves of Focus.A guide for those with wandering minds, ADHD, and beyond. This course that I've put together, and I wanna be able to describe it in as short and simple as possible in this episode today. How the heck am I gonna do that?    When you live and breathe something, it can become difficult to say what it's about to someone who doesn't live and breathe that same thing.Sometimes we simply have a vision in our head. It could be a vision of a deck. We're trying to build a memory that came to mind from something that was said, an interesting idea about a story.Whatever it is, it's hard to explain it, and sometimes it's even hard to explain to ourselves.There's this hilarious set of YouTube videos called Crocodile and Cube. I'll link to it in the show notes. In which there's this one character, where he, hears something in his mind, this music, and he wants to create it.And there's this other person that he's working with and they're trying to make sense of it. They're saying, okay, one person tells the story of what they want to hear. The other person tries to put it together, and together they try to bring this out into the world. It's a wonderful metaphor for the parts that can live within ourselves, even.And wandering minds tend to connect with a depth of experience, a reality that feels alive. Words can feel hollow and brittle at times, unless they're really backed up by that sense of reality within them. How do we translate these ideas, these images, these somethings within our mind, into words, into images we can describe to others. and to anything?But somehow we do. Artists, authors, creators, we all practice, define, refine over time, and eventually we come up with maybe not just a single story, but. Many...

Ever feel lost at the starting line, waiting for motivation or urgency to nudge you into action? In this episode of Rhythms of Focus, we break through the myth that productivity is just about interest or deadlines and instead explore the deeper role of trust—trust in oneself, in emotions, and in the gentle rhythms of daily life. Discover how acknowledging your questions and fears can open the door to meaningful engagement rather than forceful productivity. Learn to nurture agency as you’d cultivate a delicate plant—growing your ability gently, with care and play, instead of harsh deadlines or rigid routines.Key TakeawaysPractice pausing with kindness to heal the injured trust beneath procrastination and overwhelm.Embrace agency as the starting point for guided growth, letting agency serve as your compass in emotional storms.Replace forceful tactics with playful, mindful rituals that support reliable starts and creative fulfillment.Enjoy this episode’s original piano composition, "Snow," weaving gentle three-four rhythms in C minor—a musical reflection of trust and play in motion.Subscribe now and visit rhythmsoffocus.com for more tools to nurture your wandering mind.Keywords: #ADHD #WanderingMinds #agency #mindfulness #gentleproductivity #trustyourself #creativegrowth #emotionalresilience #playfulfocus #RhythmsOfFocusTranscriptI just can't get started. Oh, but once I can, I'm good to go. It's a familiar refrain from many a wandering mind. Sometimes we work strong. The stars align whether by deadline or unknown, stumble, spark of novelty. Somehow we find ourselves in a deep dive.In the immortal words of the Talking Heads, David Byrne, you may ask yourself, well, how did I get here?  Trust over InterestToo often we say it's all about interest or urgency, something shiny or on fire. We throw up our hands and say, "without these we can't do anything."But there's so much more going on than simply interest. Interest, after all, is a deeply complex emotion. In fact, it may be more about an injured sense of trust within ourselves.The word "trust" itself might seem boring. We hear it so often, seems to have lost all meaning. I've said it before, but I'll say it again.Trust is a sense of feeling that something will continue to behave as it has been, such that it might be relied upon.It is a vital, vital concept that creates structure. Even words themselves. Our words exist because we feel that they will continue to behave as they have been within the ecology of the worlds in which we live inside and out.What do I mean by trust when it comes to play and work?A Few ExamplesWell, let's take an example. Let's say you see someone schedule themselves to do a thing from four to 5:00 PM. Four o'clock comes around, they sit down and they do it. What's the magic? It doesn't seem like we can do that. What happens if we don't feel like it? The feeling of even "feeling like it" is deeply complex.Wandering minds often face multiple worries each, and evidence of the loss of trust in ourselves.For example, let's say we try to set something at four o'clock and we might wonder a whole series of questions:how am I gonna feel when that time comes? What will I be in the middle of? Would I be able to stop if I got started? Would I be able to get back if I need to set it aside? Would I even know what to do if I started? And what if I don't? What if other things come up while I'm working? Will I even realize it? Would I miss yet another important matter? What if I run off on a thousand tangents in the meantime? And many other possibilities...Now, this is just about a thing at four o'clock. There's many other types of work, not to mention, balancing various things that we've got going on in our lives. Each of these questions have fears within...

Feeling swallowed by the waves of overwhelm? In this episode of “Rhythms of Focus,” Kourosh Dini invites listeners on a gentle voyage through the tumultuous sea of starting something new—whether it’s a project, a piece of music, or simply the next small step on the creative path. Rather than pushing for rigid productivity, Kourosh explores the art of recognizing emotions, honoring the body’s signals, and allowing overwhelm itself to become a kind of map, guiding the way toward mindful agency.Listeners will discover:- Why overwhelm arises and how to meet it with self-compassion, especially with a wandering mind or ADHD- How agency isn’t about forcing focus, but about learning to navigate uncertainty and rekindling a sense of play within chaos- Practical micro-strategies to move forward when the tides feel too strongKey takeaways:- Identify the emotional waves beneath overwhelm to turn anxiety into insight- Use imperfect notes and tasks as trail markers, not obligations- Find rhythm and enjoyment by honoring the present moment, rather than chasing an imagined “better way”This episode features an original piano composition in C Minor, echoing the episode’s themes with swirling, heartfelt music. Subscribe and keep steering your own boat at rhythmsoffocus.com—where agency, mindfulness, and the creative spirit set the tempo.#ADHD #WanderingMinds #MindfulProductivity #Overwhelm #FocusStrategies #SelfCompassion #CreativeAgency #EmotionalWaves #Agency #KouroshDiniMentioned in this episode:Rhythms of Focus - CTA - Subscribe, Rate, and Review

Agency and trust are vital guiding currents in the sea of wandering minds. Instead of rigid productivity hacks, listeners are invited to chart their own course, embracing mindful practices that nurture self-compassion and creativity.This episode explores:- The hidden dynamics between past, present, and future selves, revealing how trust fuels sustainable change.- Why shame-driven productivity sabotages agency, and how acknowledging "I don’t want to" can heal the cycle of procrastination.- How the simple daily practice of a "visit" transforms tasks into invitations for growth, gently guiding momentum.### Key Takeaways- Replace the pressure of deadlines with the gentle rhythm of a daily invite—paying a mindful visit, then letting go.- Build trust with your future self through repeated, compassionate invitations instead of self-criticism.- Use habit trackers or one-thing lists to support playful mastery and meaningful engagement, one day at a time.This episode features an original piano composition, echoing the theme of growth through rhythm and honoring the wandering nature of the mind. Subscribe and set sail with us at rhythmsoffocus.com—agency and creative potential await.Keywords#ADHD #WanderingMinds #MindfulProductivity #Agency #Creativity #SelfCompassion #FocusStrategies #HabitBuilding #GentleRhythm #NeurodiversityTranscript The Pressure to Not Break a StreakBeating down the door, maybe haunting our dreams, or at least somewhere in memes there's a mascot of a particular language app.This app, which shall remain nameless, is one I actually rather enjoy, but if I miss a day, I'll lose my streak and there's something of a burden to doing that. I imagine many of us have this sort of similar process of not wanting to break the chain. Is there an alternative?  Chasing PrideWe do a thing every day and the number advances showing that I've added a new number to my streak. Haha, the number's growing. I grow proud.There are, however, at least two occasions where I lost that number. Each time, it was somewhere in the hundreds, and I found much opportunity to practice my glowering in those days.The popular method for creating this habit, if you will, is called "Don't Break the Chain." In essence, it's about doing a thing every day and then adding a tally to it every time. And as the number increases, you grow prouder of yourself and somewhere along the way build a habit. Many apps and admonitions for developing habit encourage this path.Running from Failure and ShameHowever, this method is also one that subtly uses the fear of defeat and consequently shame as motivators. If you happen to miss a day, the counter returns to zero. The worry of impending failure is always there. While we haven't failed yet, the voice that is inevitable is always behind us. Since all things must pass somewhere down the line, the chain will break.What is a Measure?Further, while we may grow proud of that number, there's something to consider in that comment by Goodhart, "when a measure becomes a target, it ceases to be a good measure." If I only go for that number, I can feel the stagnation in my learning.But if I take the time to be and experience the words, the sentences, play with them until they feel like they're second nature.Well, now I'm learning, but I also risk not meeting the requirements for that day's tick. In other words, the required milestone of work can stand against my learning.The Thing ItselfSo what's important is the thing itself, whatever it is, we're engaging the task, the hobby, the study, the measure that matters is our experience.I describe a practice of a daily invite, in episode 24. In short, it means to one, decide to be with something, two, be and then three. Do that dailyThe steps can seem quite...

Wandering Minds often blame themselves when struggling with time. Instead of painting "time blindness" as a personal flaw, what if our struggles are a natural response to a world obsessed with rigidly measured seconds—rather than meaningful rhythms?There is more to time than simply the clock. We have our own internal time. Rather than force our own natural time into something it is not, how could we instead find a synchronized, harmonic approach, where have our own while still meeting the world where it is?Listeners will learn:Why the traditional clock can feel like a hostile force—and how to find harmony within its structureHow connecting with nature’s own cycles can restore a sense of attunement and easeThe Lighthouse Technique: a practical method for making transitions and cultivating agency, using moments of decision instead of alarms that startle and shameTakeawaysReframe time struggles as differences in rhythm, not deficitsUse “lighthouse” reminders to gently guide transitions, supporting agency and minimizing stressAnchor productivity in meaningful decisions, not force or alarms—tuning in to the natural waves of focusThis episode features an original piano composition, "Aging" in C minor, which musically explores the unfolding of time and its emotional textures. Subscribe and sail with us at rhythmsoffocus.com to nurture your agency and find your rhythm amidst the waves.Keywords#ADHD #WanderingMinds #Agency #MindfulProductivity #TimeBlindness #LighthouseTechnique #CreativeFocus #Neurodivergent #RhythmsOfFocus #PersonalGrowthTranscript"Time Blindness" as SymptomI got a thing today at 3pm. I can't do anything until then.Wandering minds such as those with ADHD, often struggle with the clock. So many of our troubles seem to deal with time. Hyper-focused due dates, procrastination, scheduling, dealing with a schedule when life hits and things go awry. Hyper-focused time sink, if not wormhole, fearing that time sink, but then it turns out to be something small.All of these have something to do with time.It'd be easy to point at these difficulties and then call them "symptoms," the word synonymous with "something wrong with you." But what if it's not about being wrong so much as it is about being out of sync with this increasingly artificial structure of time that surrounds us.What even is a "second"?  Let's consider a central unit of a clock for a moment. This idea of time being so important to our lives. The second.The second was first considered as this thing, this entity by a Persian scholar, Al Biruni, around the year 1000, as some fraction of the lunar cycle. It's since been defined and refined to further experientially distant concepts, things further away from us.Somehow in our scientific pursuits, we finally landed on something in 1967. The second was defined as the duration of 9,192,631,770 periods of the radiation corresponding to the transition between the two hyperfine levels of the ground state of the Cesium-133 atom. And somehow this fundamental unit of time is how we're supposed to relate to each other.Time is a Matter of NatureWandering minds often do better when in nature. The woods, the beach, the sun, the intense, the calm, all seem to work better within our rhythms there. Nature seems to ease concerns, scatter feelings of being inept, all being replaced with this attunement to the now. This depth of reality, relaxation into being.What's strangely not obvious is that time itself is a matter of nature. It's experienced. Without consciousness, there is no time. Without time, there's no consciousness.Clocks are Human ConstructionsOur culture has adapted, churned, and twisted time to suit itself, much like the rest of nature. We look at seconds, minutes,...

Discover the secret rhythms that guide a wandering mind—especially when the “energy goes poof.” In this episode of Rhythms of Focus, Kourosh Dini dives into the emotional undercurrents that make lists and to-dos feel overwhelming, unraveling the real reasons our energy fizzles out and motivation slips away. Rather than rigid productivity, explore why tuning in to the present moment—like adjusting the strings of a well-loved instrument—fosters lasting agency and self-compassion for adults with ADHD and wandering minds.Listeners will uncover:The hidden emotional loops that sabotage progress with to-do lists, and how to break them.A practical, mindful approach for tuning choices in real time, empowering daily momentum.Key TakeawaysRevitalize your to-do list by updating it as a living tool, not a harsh judge.Reframe frustration as the start of a conversation with your past, present, and future selves.Treat decisions as “sharpening the ax”—practice tuning your actions to the moment rather than pursuing perfection.This episode features an original piano composition, “Winnie,” capturing the spark of creative beginnings.Subscribe to Rhythms of Focus and visit rhythmsoffocus.com to continue your journey toward agency, mindfulness, and a rhythm that’s truly your own.Keywords#ADHD #WanderingMinds #MindfulProductivity #Agency #DecisionMaking #ToDoLists #DailyRhythms #SelfCompassion #FocusStrategies #PianoOriginalTranscript The Energy Goes PoofUp in the morning, ready and raring to go. I don't know what I'll do yet, but I've got the energy.I know what I'll do. I'll take a look at my list and just start taking things on. Ah, wait. Here we go. Alright. Yeah. Wait, wait, wait, wait, wait, wait. I already did that. I, I forgot about that. Oh my goodness. The deadline for that one's. Oh my goodness. It this long pass. This is coming right up. What does this even mean?I am horrible at this.Lemme just go lie down for a second and maybe I'll watch something. It'll come to me. I know. I, I, I'll do something.The energy we once had has now gone poof. What just happened?Approaching a ListOne of the biggest mistakes in managing our lists, our tasks, is about how we approach them.There are many task managers out there. I use one myself, OmniFocus, which I've written a book on, it's pretty darn good if I do say so myself. There's things, there's to doist many, many other possibilities including pen and paper, which I also use. All of these promise in some way or another to help you get things done.And you'd think that this promise is that it's linked to somehow it'll tell you what to do. Just tell me what to do already. You want to look at this thing and just have a way to move forward. Why wouldn't we want that?Decisions are heavy. Have a listen to episode 18 if you're interested in hearing about quite how heavy they can be.But of course, we look at that task manager and it never seems to happen. Instead, even when we've poured our heart and soul into some list, hoping, dreaming that we'll be able to focus where we want to or need to, while everything else patiently waits for us to appear at just the right time. Somehow it doesn't work.We meticulously work on it. We delve into some hyper-focus attention tunnel to make that perfect system itself, this meta productivity of sorts. And once we step away though, there it is falling apart. No matter how well we've curated a list, when we get back to it, there are things on there that are still not done seemingly mocking us. There are things that need to be in a completely different order, uh, things that shouldn't be there until something else happens. The wording of things are somehow...

Exploring Procrastination, Self-Compassion, and Emotional Management with Dr. Fuschia SiroisIn this episode, we delve into the roots of procrastination with Dr. Fuschia Sirois, a professor of social and health psychology at Durham University, who has over 25 years of research experience in procrastination and its relationship to emotions. The discussion covers how self-compassion can play a critical role in managing procrastination, the impact of societal norms on our productivity, and the importance of addressing emotional responses to improve motivation and reduce procrastination. Dr. Sirois introduces her TEMPO toolkit, designed to help individuals manage procrastination by addressing the emotional causes behind it, providing practical strategies and exercises for better emotional regulation. This episode offers valuable insights for anyone looking to understand and overcome procrastination through a compassionate and emotionally intelligent approach.00:00 Introduction: The Mystery of Avoidance01:45 Special Guest Introduction: Dr. Fuschia Sirois02:02 The Procrastination Conference Connection02:36 Understanding Self-Compassion03:51 The Role of Responsibility in Self-Compassion08:46 Cultural Norms and Self-Criticism16:46 Global Perspectives on Self-Compassion27:25 Procrastination and Social Norms Research28:39 Generational Differences in Procrastination29:14 Self-Perception and Social Norms30:07 Financial Procrastination and Its Impact32:26 Introducing TEMPO: A New Tool for Managing Procrastination33:35 Understanding and Addressing Emotional Roots of Procrastination39:59 The Role of Perfectionism and Creativity49:39 Planning, Risk, and Self-Compassion52:02 Defensive Pessimism and Contingency Planning54:41 Conclusion and ResourcesTagsProcrastination, Self-Compassion, Emotional Intelligence, Productivity, Mental Health, Overcoming Perfectionism, Personal Development, Behavioral Psychology, Mindfulness, TEMPO Toolkithttps://fuschiasirois.com/https://durhamuniversity.qualtrics.com/jfe/form/SV_eJzXFb6SBwNPI46https://www.youtube.com/@fuschiasirois601  Introduction: The Mystery of Avoidance What is it that makes us avoid the thing to do? Is it the fault of social media? Are we inherently lazy? Is there just something wrong with me? Well, what if I were nice to myself? Would that do something, and how could I even do that in some way that I felt genuine? Would that do anything?  Special Guest Introduction: Dr. Fuschia SiroisDear listeners, I've got another special treat for you today. We're joined today by my special guest, Dr. Fuschia Sirois. Fuchsia's, a professor in social and health psychology at Durham University, with over 25 years of research in procrastination and its relationship to emotions.We'd connected actually at the procrastination conference in Utrecht, Netherlands, in the summer of 2025.A lovely city, by the way. Understanding Self-CompassionAt the end of one of the lectures, sitting in the audience, she had made this comment about self-compassion, and that self-compassion shows up in recognizing responsibility, taking it on, and maybe the pain that can come with that. That's where self-compassion really starts to shine. I thought, I get it. This makes sense.So later on that day, I approached her, had a conversation with her, and she really had this way of, um. Recognizing the importance of emotion, not just in procrastination, which is her field of research, but really in who

Ever felt your mind swept clean, like cobwebs brushed away, simply by admiring true craft? In this episode of Rhythms of Focus, I invite you to explore how the art of meaningful work—whether in a beautifully designed board game, a shared conversation about football, or the deliberate crafting of music—can nourish even the most wandering minds. We’ll journey into “The Unconscious Mind” board game as a living metaphor for navigating the playful, intricate decisions woven through daily life.You’ll discover:How appreciating and creating craft—and noticing its layers—can provide sustenance and grounding for adults with ADHD or restless focusWhy “the confusion barrier” is a vital threshold in learning and creativity, not a flawNew ways to recognize meaning and resonance in everyday moments, from the symbols on a board to a fleeting improvisationPlus, this episode features an original, never-to-be-repeated piano improvisation: “Morning Bird”—a gentle musical reminder that mastery and play grow together.Subscribe and explore more at rhythmsoffocus.com—reclaim your focus, your rhythm, and your creative spark.Keywords#ADHD #WanderingMinds #MindfulProductivity #Agency #BoardGames #Mastery #MeaningfulWork #Neurodivergent #PianoImprovisation #ResonanceTranscript Clearing the Mental CobwebsA colleague once told me that when she'd look at a piece of art, she'd feel the cobwebs of her mind swept away. I find the same thing happens when I admire any real craft- a fine meal, an expert dancer's, effortless appearing feats, a well-made fountain pen, drifting across quality paper.All of these we can feel. All carry that depth of play and care brought through time. This practice of bringing the spirits of mastery and meaningful work through some development into a bloom. Particularly for wandering mind, I find that mastery, meaningful work can be nourishing.Football   I was once at a party finding myself in a room entirely full of men. I only say that because you kinda get this feeling of the masculine energy in a room. They were all shouting periodically at a television screen, watching this football game.Now I know the rules of the game. I have a sense as to what's going on, but it's never really turned me on. Last time I watched with any real interest was the Super Bowl, 20 Chicago Bears as the Super Bowl shuffle was playing on the radio near nonstop.Other than that, when I encounter such environments, I generally slink into the corner, maybe look for some task to relieve me like getting a snack or maybe tidying the place up. But if neither of those are available, I wait for the pain of boredom to subside into some world of daydream or solving puzzles that come to mind, or something like that.On this particular occasion, though, things were cleared, dishes were done. I was tired of the gummy beers sitting there, which says a lot.For whatever reason, between those synchronized shouts, I turned to the gentleman beside me. I made deliberate eye contact, not an easy feat, and asked , what do you enjoy about this game?And he paused as I knew he would. You know, it's not often I was aware for someone to ask such a pointed and odd question perhaps. I decided to search for craft. "What do you enjoy about this game?"With a little more than a pause. Maybe sensing that sincerity, he began to talk about the battle on the field, the nuance of strategy, the importance of the individual players and their own histories. He thought about his own relationship with his family and his youth, and how they would share the game together.His excitement was palpable. I enjoyed hearing him out. He'd even lose a couple of seconds in that synchronized shouting as he continued to explain certain moments, seeing that I was there with him. And I could follow and appreciate the beauty that he

Ever feel like your creativity is both a gift and a juggler’s challenge—especially when you’re navigating the winding paths of ADHD or a wandering mind? In this episode of Rhythms of Focus, we’ll explore how confusion is vital in creativity and how, by embracing it, you can uncover mastery, meaningful work, and joy along your journey.Discover:Why passion is more than a flash of excitement—it’s the steady, nurturing rhythm beneath mastery and meaningful work.The powerful role confusion plays in creative growth (and why learning to “hold” it can lead to breakthrough insights).How daily rhythms of engagement—not rigid productivity hacks—can transform decision overload into meaningful flow.Takeaways:Learn strategies for befriending confusion, using it as a stepping stone rather than an obstacle.Practice the “daily visit” approach to creative work, supporting your mind’s natural curiosity and growth.Recognize moments when play turns into overload, and discover gentle ways to restore clarity and self-compassion.Plus, this episode features an original piano composition—“Flagrant Air Biscuit”—capping off our exploration with musical playfulness.Subscribe to Rhythms of Focus and visit rhythmsoffocus.com for more episodes, resources, and inspiration fostering mindful, agency-driven creativity.Keywords#ADHD #WanderingMinds #Creativity #Confusion #MindfulProductivity #PlayfulFocus #MasteryJourney #MeaningfulWork #DailyRhythms #PianoCompositionTranscriptWhat about Passion? Challenge, interests, novelty, urgency, passion. These are often considered five grounding ideas for a wandering mind as Dr. Dodson once mentioned.But I find that passion is not often talked about. It's about mastery, meaningful work, craft skill, and exploration over time, when we feel that we are developing mastery and meaningful work in our lives, there's a sense of regular engagement, motion, this organizing foundation to our days. It helps bring the inner critic to a quieter place. The seas seem more settled.On the other side of it too, what we create. I think there's a phrase for it, which is "good work". So how do we foster good work?  On Writing a Good BookA listener recently wrote to me about my writing process. He read my book, Taking Smart Notes with DEVONthink. He thought it was a good book. Several people have told me so. If I may be so bold, I think it's a good book, too.So the question then is how do you write a good book? It's really the same question that goes into doing anything you try to do well.My answer, which I gave to this listener and which I liked enough to save for this podcast, was that I dragged notes from DEVONthink, this file management and note management software into Scrivener, this software for writing, and then cut up those notes, rearrange them, look for commonalities between pieces, see if some structure starts to arise, and then realize it doesn't work or it's boring, or I've said the same thing multiple times.I don't know where to cut. The order of parts is plain wrong, and so sometimes I scream, sometimes even internally. Then I go to sleep. Then the next morning, something new comes to mind. I write that material, realize I now have more to cut and edit, scream again, rearrange the stuff, try it all again, sometimes in that order.At some point my internal compass says, dude, that's enough. So I slap a price tag on it, put it up for sale, and have a panic attack, and then you have a book. Sometimes it's a good book.The short answer, however, is that I've learned how to handle confusion. I've learned how to hold confusion, and that is a vital skill for a wandering mind, particularly when you want to find mastery and meaningful work. Good work.Creativity, Play, and...

We often focus on “information overload”, but we’re often more caught in decision overload.Discover the deeper reasons behind that compulsive scrolling and indecisiveness, and learn how moments of mindful pause can help you reclaim your agency and bring relief to your wandering mind. Here’s what you’ll uncover: • The hidden connection between decision-making, emotion, and the experience of overwhelm for ADHD and creative thinkers • Why seeking relief, rather than just a dopamine hit, drives compulsive behaviors—and how to channel that toward agency • A practical anchoring technique to hold options in mind and lighten decision fatigue, even in the busiest momentsKey Takeaways: • Learn the anchor technique in brief • Identify the emotional undercurrents behind your toughest choices, rather than blaming “willpower” • Practice settling into silence after considering your options, building the clarity you need to move forwardAnd as always, enjoy an original piano composition, “Veranda,” inspired by the rhythms of thought and the calm that emerges when scattered moments coalesce.For more mindful agency and creative flow, subscribe and join us at rhythmsoffocus.com.LinksResources & Links • Podcast Home: Rhythms of Focus • Waves of Focus Course: wavesoffocus.com • Author: kouroshdini.com • Anchor Technique on YoutubeKeywords#ADHD #WanderingMinds #decisionoverload #mindfulfocus #agency #creativity #anchoring #emotionalclarity #productivity #originalmusicTranscript Information vs Decision OverloadWe're not in a state of information overload. We're in a state of decision overload. What does that even mean?Looking for Relief  "Uh, I can't even get off TikTok or Instagram or any of these things."We have so many things coming at us. We're looking at so many different ideas and jumping from one thing to the next, trying to figure out what's the next best thing?Scrolling through our phones, we can wonder, okay, is it dopamine again? And as I've described elsewhere, we tend to use dopamine as this metaphor for those things we can't control, this button embedded somewhere in our brains connected to sex and food, hijacked by present day technologies.But drifting off somewhere into these things that stimulate our minds- it's not new. The internet's just the most readily available latest thing. The ancient game of Go, this fantastic game that dates back thousands of years, once referred to "Go widows", the wives of husbands whose entire days were consumed by the game.Look at a picture of people on a train from years ago, and you'll see most if not all of them, with their faces buried in newspapers. It's not just dopamine. If we stay with that word, we tend to lose meaning. We're not just looking for that quick hit.We're also looking, I theorize here for relief.What from? Relief from decision."Where do you wanna go for dinner? I don't know. Where do you want to go? Can't someone just decide?"Decisions are heavy. It's nicely pointed out by author Charnas, in his book Work Clean, the word "decide" shares its origins with "homicide" and "suicide." The word means to cut. We examine a ball of options and then cut. The decisions quicken when we engage in some related action.This is by no coincidence, quite related to how I define "agency," and you might wanna listen to episode nine for more on...

Have you ever wished a hack or clever trick could spark your momentum—only to watch it fade just as quickly? In this episode of Rhythms of Focus, we gently unravel why shortcuts can undermine our confidence and how true agency is built on self-trust and mindful practice, not fleeting novelty.Join me as we explore the honest path to sustainable motivation for adults with ADHD and wandering minds. You’ll discover why “faking it” or relying on tricks often sabotages our systems and how deep, rooted confidence grows from repeated, intentional practice. Together, we’ll navigate:- The hidden costs of tricks, hacks, and novelty-seeking in our personal systems- How genuine trust in oneself—not force or self-deception—lays the groundwork for true confidence- The transformative power of embracing gentle, manageable risks as part of everyday growthKey Takeaways:- Recognize why relying on hacks often erodes your sense of agency- Practice building trust in yourself through small, consistent actions (“daily visits”)- Embrace gentle risks as stepping stones to confidence and masteryThis episode features my original piano composition, “Running on the Sun”—a musical frame for the hopeful risks we take in growth.If you find this episode resonates, subscribe and explore more resources at rhythmsoffocus.com. Keywords#ADHD #WanderingMinds #MindfulProductivity #Agency #SelfTrust #DailyPractice #GentleRisk #Confidence #Neurodivergent #IntentionalLivingTranscript I just don't feel like it. If I only had a hack, if I had a trick, if I had something novel, a new, something different, that'll, something just gets me to start. Ah, once I start, I'm good.The trouble with these approaches, it's not that they don't work, it's sometimes they do. Ultimately the seeds of the destruction of our systems are there, in the beginning of these sorts of approaches where we've just found some trick. We lead ourselves down some destructive path, something that will eventually fail.Why does that happen? How does that happen? And then what does work?What's wrong with tricks and hacks?What's wrong with a trick or a hack? Why can't we just make these things happen so that we can start and make ourselves work. Well one trouble is that they often rely on some novelty of some sort, and novelty by definition will fall apart. And perhaps we argue so long as we can keep this roulette wheel of novel possibilities around, we'll be good.Okay, look, if that works for you, wonderful. Please go right ahead and do it.The trouble I have though is that I find that trying to trick my unconscious , that part of me that's deep, it doesn't work. It knows already that it's not going to work. Essentially, it goes into this conversation of,"Well, if I somehow manage to trick myself into showing up, chances are I might even do something. And I don't wanna do something, and so I won't even try."So the approach in this way would fall apart immediately.But even in the case that we do succeed in tricking or forcing ourselves, the trouble is that we've effectively told ourselves that we cannot do things without tricks or force. In this way, tricks rot our systems. Trust is FoundationalTrust is the foundation of any relationship, and most importantly, with the relationship that we have with ourselves. Psychoanalyst Eric Erickson notes the first task of infant development is Trust versus Mistrust. We try to know what we can rely on, and that goes well beyond infancy into our everyday world.Trust, as I'm defining it, is a developing belief that something will continue to behave as it has been, such that we can rely on it.As I tend to do, I like to repeat my definitions and I know I've presented trust before, but I'm gonna do it again. Trust is a...

The Power of Doing NothingCould there be power to “doing nothing”? In this episode of Rhythms of Focus, we untangle the unexpected value of “the visit”—the art of showing up to your work, play, or creative project without any pressure to act. It’s a practice especially vital for adults with ADHD and wandering minds, offering a way to foster agency and mindfulness beyond the rigid mold of traditional productivity.You’ll learn:Why allowing yourself to simply “be” with a task—without expectation—can spark clarity, motivation, and self-understanding.How daily visits help you navigate fear, procrastination, and the deeper emotional storms that influence your focus.Why embracing thoughtful pauses can nudge your creativity and reveal new paths, even in moments of resistance.Key Takeaways:A “visit” to your work strengthens agency and self-compassion, helping you move at your own rhythm.Facing the discomfort of pausing with your project is emotional work—often more powerful than sheer action.True progress begins in the quiet moments between doing—where insight and motivation have space to emerge.This episode features an original piano composition, “Where Did the Table Go?”, Subscribe for mindful strategies and visit rhythmsoffocus.com to explore more rhythms for your wandering mind.Keywords#ADHD #WanderingMinds #MindfulProductivity #EmotionalWork #Agency #DailyVisit #FocusStrategies #CreativePauses #RhythmsOfFocus #PianoMeditationTranscriptIntroduction What's the point of doing nothing?I've recommended this approach that we can make to our work where we can sit with it and even not do a thing. I call this a visit, and so when I make this recommendation, I regularly hear a quite understandable question.What's the point of doing nothing?Well, as it turns out quite a lot, and I can get into those reasons, but simply saying that and going through those reasons often isn't enough to make it appealing. In fact, this question, what's the point, can often be a way of avoiding the attempt. It's protecting us from something.It can even act as a proxy for several quite understandable reasons for avoiding what could be a powerful tool in your life.A Visit ReviewedA visit, even more so, a daily visit to some work that you have in front of you, some play that you wanna get into can be an absolute force to be reckoned with -this wonderful unit of work that can guide projects, habits, even developing relationships into fruition at a pace that works for you.I've described visits in some detail in episode four, but in short, they're about showing up to a thing, whatever that thing is, desired, dreaded, and then fully being there without any obligation to doing any of it.We could sit there staring out at the garden. Maybe we nudge it here or there. Maybe we get into a flow, or maybe we walk away without having touched it at all.The important matter is that we're somehow fully there for at least a moment, maybe for a single deep breath.Allowing ourselves to do nothing is not only important, it's absolutely vital. It supports that sense of agency. It's like the difference between being assigned a book to read in school or choosing to read that same book yourself.The Complexity of a VisitWhile a visit can sound simple, it is by no means simple.In fact, it can not only be difficult, it can be dangerous and scary. In this question, "what's the point of doing nothing?" There's a clue in fear. Somehow we'd waste our time. The fear of wasting time is one of wasting life- this existentially awful feeling.What would we gain in taking this chance of being and not necessarily doing?For example, let's say I'm struggling with a school report. If I simply avoid it, I might fail the class. If...