How I Unlocked the Key to Focus
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- Опубліковано 5 лют 2025
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I've had issues with my focus for years. I've gotten distracted, procrastinated, and fallen off task just about every day for the last 10 years. So I tried to fix my focus. I talked to focus and ADHD professionals, as well as sifting through the latest research on focus and attention spans, to come up with a plan to finally fix my focus. Hope you guys like it!
Have a great week guys! Cheers.
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Hey, I dont know if you are reading this comment but I really hope you do. As someone who is 33 and still hasnt hasnt gotten his life in order, who puts off having a GF and a family to fix himself first I severely relate to your story. I do have ADHD diagnosed, from my childhood up unto my adult life I have been struggline with 99% of the things you mentioned. The constant negative feedback, getting fired, GFs leaving me because they cant deal with all the extra bagage the forgetfulness and lack of focus brings, it has led to some pretty severe depression and anxiety, ongoing for the last 5 years now and it slowly is making me even have dark thoughts about quitting everything for lack of better words.
I am trying to figure out what it is exactly you are doing differently from your last focus video. Can you please elaborate a bit more, I feel like that part is so small/short compared to the rest of the video.
From what I understand
1: Too much work --> how did you decide on managing between easy and difficult tasks? Can you give actual world examples of this?
2: A plan --> didnt you already have a schedule/plan for the whole day in your last video on focus? What did you do differently this time?
3: How do you decide what mindless work is, and how does that look like in your agenda? Like 1 hour of difficult work, 1 hour of easy work and then 1 hour of mindless work or something?
Will you make an update video in a few months if you were able to maintain it and share your journey (good or bad) with us?
Hoping to hear from you,
With love and regards,
Ry
Very bold of you to make a 17 minute video when we all struggle with paying attention
😂
Not me reading this comment 6mins in...
@@daaaveey 2 mins in :'D
1:07 😅😢😂
😂😂
Don't worry about not posting that often. Your last video was literally life changing for me. Im on day 62 of 75hard.
This video will most likely change a lot for me too. So slow it down if you must but keep the quality. It really makes a difference.
Thank you.
POv: You're watching this on your phone instead of finishing an assignment
Damn... you right
How U know that,
Are U spying me?!
nah, I'm watching it on my computer instead of working
As a clinical psychologist I am SO relieved you weren't diagnosed! I am exasperated by people nowadays who are longing for diagnosis when it's not helpful. Yes, labels make life easier, and I think that's the problem. I was ready to press dislike and unsubscribe, if the psychologist would have supported the hypothesis with close to none medical basis. I feel kinship and fellowship with that colleague so far overseas. I really loved this video after all! An amazing video, and an amazingly positive message.
I agree. When a diagnosis is real, the "label" can assist you in getting the help you really need because you really have THAT condition. But if you are misdiagnosed, you're not getting help for your real, root problem. It's injustice and a travesty.
If he had been diagnosed, he would have felt better for a while, but it wouldn't have helped him, because it wasn't true for HIM. You cannot get help for what's really going on with you, if you are racing as fast as you can down the wrong path.
I definitely hear that point about misdiagnosis. I was misdiagnosed at 22 as "Severe Depressive Disorder" when the real problem was L1 autism and ADHD. I didn't get properly diagnosed until age 40. So what did the health care system do? Put me on escitalopram until my anxiety and despair turned into complete and total anhedonia then they labeled me "treated" and wouldn't entertain changing medication or getting me off medication. Therapists would just get angry with me when I couldn't answer all of their "how do you FEEL about--", "how does that make you FEEL" and just come at me with "YOU DON'T KNOW HOW TO TALK ABOUT YOUR FEELINGS" and I'd try to appeal to their logic and reason and tell them straight listen, I haven't had any feelings in months, why aren't you listening to me I'm telling you the facts of the situation and you're refusing to listen.
Even with 18 weeks of intensive group therapy it was only during that process that they cut my prescription in half and then a week later suddenly I had feelings that I could talk about. And then they gave in to my repetitive requests to add Wellbutrin because my symptoms matched that of clients in Dr. Daniel Amen's books who benefit from Wellbutrin and WOW, I had so much more to talk about in therapy and I started to feel better----and NONE OF THE MEDICAL PROFESSIONALS clued in to the basic neurochemistry there that huh, wow, this patient who hasn't been able to function as a human and hasn't experienced any emotions since being put in an SSRI than depresses dopamine levels is suddenly functioning when he takes a drug that boosts his dopamine and norepinephrine levels--MAYBE HE'S GOT AN ISSUE WITH HIS DOPAMINE AND NOREPINEPHRINE LEVELS--Nope, none of that happened.
Just more years on low-dose Cipralex and Wellbutrin XL until I found a GP at a walk-in clinic who was against SSRIs entirely and helped me get off of them--which by the way was a process of several months because Cipralex is dependency-forming as hell no matter what the pharma-industry-funded research says. So that left me on Wellbutrin until I figured my life was finally back in order (now that I was no longer an improperly-medicated zombie) I got off Wellbutrin and struggled for years but at least I wasn't "depressed" any longer. Until finally at age 40 after my brother and mother were diagnosed for ADHD, my 23andMe data showed that I had multiple genes for autism and ADHD, I finally got a prescription for Vyvanse and I have an entirely new brain and energy levels and zero depression and anxiety.
So yes I can agree that a misdiagnosis can be a terrible thing because that robbed me of my twenties and massively steered my life off course as a result of screwing up those critical formative years, but getting the proper diagnosis was a life-saver.
Agreed. I have been diagnosed -repeatedly, but a pet peeve of mine is when people try to tuck others into the same or limited psychological boxes.
This is why I like your channel. You are very down to earth, very relatable and you give actually advice that is easily achievable for the average human.
I appreciate that!
One of my favorite books I've read and worked through a few times is called 'Designing Your Life' by Bill Burnett and Dave Evans. It talks a lot about the differences between things you enjoy, things that give you energy, and things that drain you. Sometimes things you love are draining. Sometimes things you are neutral about give you energy. Learning those things in my own live have helped.
I also have noticed for me sometimes my executive dysfunction problems are tied to environmental factors. I can't get started on this task because I'm cold. It's amazing how often I'm too cold to start something. Sometimes I need a snack or water. Taking stock of my environment and how my body is feeling has been a game changer for me.
I’m gonna add that book to my reading list!
This was so honest! Not everyone has ADHD, we are more distracted in modern times.
Exactly, majority of things are way more simple than they sound
It's an actual super power. When you are engaged you are unstoppable. As a 45 year old women, who works with a team of others that also have ADHD, in a restaurant setting it is incredible what we can accomplish. If you look at your unique abilities you can use these strengths to conquer many of your goals. Instead of thinking about what holds you back, focus on what you are best at and find/hire/deligate the tasks you struggle with. Or find quick wins. Like I struggle with emails, so I give myself a few quick wins with easy response emails before I have to use my limited focus on one hard email. PS, I'm not officially diagnosed but I do feel like I have some of the traits.
Oh wow I have AuDHD and I could never work in a restaurant with all that chaos and so many justice sensitivity triggers every second of every day.
One habit i have that i hate is i cannot watch a movie or TV episode at home without randomly picking up my phone and scrolling.
pick up a pad of paper and write what's happening on the TV instead, if you feel like you can't write anymore, just watch
I've actually seen an interesting video before that suggested that are two different ways people in general tend to watch tv/movies: either fully invested, almost hypnotized, or sort of on in the background while they ususally do something else. Both are extremely common.
My wife almost exclusively does the background method and always has her phone out and active while swearing she's watching whatever is on. Meanwhile, if I'm watching something, I almost never have anything else going at the same time. She binges entire series in a few days. It's not uncommon for me to do an episode a month, and when I do, I make it special.
Get this: she's the organized, focused one, I'm the one relating to dude in the video. In my experience, I don't really this particular symptom is that related to your ability to focus, I think this just might be the way you prefer to watch TV man, I wouldn't get too wrapped up over it
I got to this point as well and trained myself to reverse the habit. I put my phone on the other side of the room and don't let myself scroll anything else. I quickly started to get more involved in the shows I was watching and now can sit through a full one without anything else. It feels sad to have to write that like some big development, haha but it's true. I can sit through a 30 min show.
I’ve been going through this exact same experience the last couple months. The week before last I also decided to journal and plan each work day via my calendar, windows of time to focus on each individual task. This works wonders for focus and productivity! No more cluttered mind or procrastination
Thank you for this video!!
Also; In my mind you should post when the video feels ready, not on a more regular schedule. I keep being subscribed because you didn't post the 2 videos that you felt wasn't right and worked until it did. That you did that, is proof of your quality focused mindset, and is why I stay subbed and stick around for more :)
So just keep up the good work :)
Thank you!!
One of my fav videos from you guys so far. Plus the production quality just keeps getting better and better!!!
This was so relatable for me. I went through the exact journey trying to figure out if I had ADHD because I couldn’t figure why I can’t focus. I also did not get the diagnosis and I was also so disappointed, because I wanted to just have an answer which could lead to a solution. I still haven’t sorted out what’s happening for me, but I am grateful for you sharing your journey so I can look more into it too. Best of luck for your future, and looking forward to hearing about more of your findings!
Just so people know. A reason for the increase in adhd diagnosis is that people are more aware of it now. Especially more aware of the different ways adhd can present in people.
It's not just "our world now" as I've seen alot in the comments or "people want to feel special" which I've also seen.
So if you know someone who thinks they might have adhd and no diagnosis don't just dismiss it. Many people can't afford a to be diagnosed or they may just not have got to that point yet or maybe they don't have it and they're struggling with something else even if it's a lack of focus. It's bothering them.
BTW don't tell them to just try harder that's always a bad move no matter the problem.
Also the hyperactive kid in class is not the only expression of adhd and you can have adhd and get good grades.
I needed this video. I know I don’t have an issue with ADHD but I am not able to focus when I should. This was an eye opening video for how I should go about my focus times. Thank you for this
Can feel u man.thanks a lot.u did great work.this video will be so useful to students like me who thinks they are already done.
U MADE IT BACK DUDE CONGRATS
This was absolutely incredible.
I love your videos but this one really hit the nail on the head.
You are such an incredible human being! Thank you for being so authentic!!!!!!
I was recently diagnosed with Inattentive ADHD. It was such an AHA moment.
This was very helpful! I enjoy your guys's longer videos and self discoveries.
if you reference studies in the video could you link them? also love the videos.
I'm glad you addressed at the end that we don't actually need to be focused all the time, as I was a bit worried when you were disappointed that your best day previously was only 50%
When you are doing creative knowledge work, you need to build in time for "day dreaming" or letting your brain use it's other modes than the task completion type. You need to be able to think laterally for ideas and solutions to problems, and the best way to do that is often taking a break and walking. Scientists, writers etc do this. See Cal Newport's book on Slow Productivity and Chris Bailey's book Hyperfocus.
I don't have ADHD but a lot of people around me do, and I can always tell when they zone out of a conversation and they think I can't tell but its so damn obvious that they've left the chat hahah
I think interlacing easy and hard tasks is what I need to get better at. I used to try front load my day with hard tasks but later on in the day it was a struggle to continue ticking boxes
That has been HUGE for me!
Says he can't focus, yet had his entire desktop filled to the brim with icons 16:47
Seems to me like that would require so much focus and intention to be able to find your way in that. I feel like 10 Icons on my desktop is my wakeup call to get it sorted and cleaned.
Your symptoms were so relatable to me, I also was searching to get diagnosed with ADHD at some point because I truly thought something was wrong with me. Thanks for this vid, it made me motivated to find the things I struggle with and try to fix them!
Glad you guys are back!
Good to be back!
When I got diagnosed with ADHD I was very happy because I felt like I finally had an explanation for my issues, along with a path forwards.
I was later very disappointed when I realised that I'm resistant to all ADHD medications. They do literally nothing for me.
That's what I'm afraid of. My biggest thing is carelessness and attention to detail...even when I'm trying really hard. I'm really at a lost with what to do.
Would love to see you tackle a dopamine detox. I've heard great things about it. Great content by the way!
Good to get a look at the differences between ADHD and normal loss of focus ❤️ love the video
As someone with ADHD (or Variable Attention Stimulus Trait) in spades, I think a lot of people are experiencing many of the same symptoms because they are over-stimulated. Unplug and get some exercise...but not too much since when you did 75 Days you over-trained.
In the 70s, I was paddled routinely or put into complete isolation to prevent me from distracting the class. Then they sent me to the library until the librarians got tired of me and sent me to my drafting teacher (in high school). He made me captain the golf team, because I was getting solid grades while still distracting the class. Even now as I close on retirement "troublemaker" is the term best applied to me at work.
A few times, my wife witnessed the true superpower of ADHD. When the sheep hits the fan and there's fleece everywhere, I focus and act with rapidity that surpasses normies. We are built to thrive in chaos, not order. I should have been a cop or firefighter.
And, I kept skipping through this video because it crammed about 60 seconds of useful content into 1049 seconds of air time.
This video was great, I was engaged the full 17 minutes and now feel I have some tips I can apply to better harness my focus
Let's goo!!
When you’re attempting to “know one’s self” it is important to keep an open mind on all things. Sometimes the obvious is not ready to be understood so dig further and try and uncover the facts and delusions that hide in plain sight. ADHD is a super power and great power comes great chaos.
13:55 for the answer
Damn this is one of the most relatable and eye-opening videos I've come across in a long time!
Your channel is very good, man. Thank you.
Appreciate that!
"so what s wrong with me" that hits hard
This video is basically about everyone’s reality rn.
This definitely hits home. So incredibly frustrating
The cue is in the video itself. IF you could finish reading so many reserch and journal papers because you were INTERESTED in finding out why you are lacking focus. Focus and motivation has got a lot to do with INTEREST. IF you are not focussed, you need to check if you are interested in what you were doing
The 80s were a perfect time to live imo, there was enough technology and advances to be happy and healthy and not enough to provide an overwhelming distraction
Totally. Born in 86. Even the 90s were great with focus.
you are on to some important things there. like when it is not clear to you what to do next, or when getting bored. it's super easy in those moments to just get up and get coffee or just open a tab and start browsing. and it's a skill to get back to the task, break it down more, and just.. plan this shit. like, engage with it. until it seems doable.
Gem of a video. Deep Work by Cal Newport brilliantly outlines a strategy for this.
During my day i have no task supposed to be mindless light work, i'm a STEAM teacher that means that the time that i'm not teaching or prepping i'm supposed to keep learning new stuff new and complicated so basically what i do is that i just end up taking up work to home and sleep at 3 am and wake up at 6 to do it all again
The entire time I watched this I was like “how did he have enough focus to make this video and do all this research because I never could have and would have given up”
If you can even keep a time journal at all, then you probably don’t have ADHD, you spent too much time on social media and it fk’d your focus.
13:08 that desktop is making me so uncomfortable....
I read "Fix my Focus" and clicked, thinking it was fixing a Ford Focus yourself, where a guy that doesn't know anything about cars, researches how to be a beginner mechanic and fixes his own car at home.
Well in the age of tik tok and shit, where everything is aimed to not be of longer duration than 30 seconds, we don't need to wonder. We got so overwhelmed with input that we don't get the chance to stay at something for a longer duration unless we create an environment that supports staying focused. which probably includes geting rid of all things social media
Man, that video of yours from last year was one of my favorites - been relating to your struggle and frustration so much.
Also, I loved that you displayed all of the comment section medical experts just convinced that any problem remotely related to focus can just be summed up with the phrase "ADHD" lol
I used to think I had ADHD pretty bad, and a terrible memory as well, but as I've been implementing more and more of the same strageies you've been using, in addition to getting in better communication with myself (throguh journaling, meditation, etc.), I'm starting to realize that instead of issues with focus in general, it actually seems more that I just have some pretty severe procrastination issues and more importantly - an absolutely abyssmal sleep schedule for most of my life.
I actually TRIED some of the memory techniques from people like Jim Kwik (instead of just listening to the episodes), and turns out I was able to memorize 100 books on my shelf in order with pretty minimal effort. So like Jim would say, I think a lot of us don't have bad brains or memories - just untrained ones.
It's inspiring watching you as I also try my best to stick to the path; best of luck to all the fellow travelers out there
Yo thank you for commenting! I love hearing about how other people are managing their focus/procrastination. All the best with everything!
Lol I was like "Oh, hyperfixation. Oh, another hyperfixation." hahaha
My friend. One year ago I usted to be Diagnosied with hard anxiety brain medicine. My father day and my metabolic system problems start to destroyed me. Evacuate all, but More my visión and brain. I remember sit in the couch only with all my strenggt focus is one are of the tv and the film even can't Redding. I must not thi k like This but is espiritual isnt nacionalista problem. My father helps me a lot with get Up, in this society I live construct, dangers, stay happy. I meet this channel thank you so much, like other amazing vlogs ir influencers. Kelly lauren, grace charis im focsusing right know from This beautiful People. But I decide to be More Catholic, strenggt my brain, read, explore about strenght body topics. Im just involve in other big health topics, watching material things loose, sold. Study as a shame situation in a university English Language. In steps to Jail, because all my family have estructures in México. They 😢
Why ,why too late waiting for your videos... worth it content
Thanks for this.
The 1st thumbnail was so much better
I thought so too, but no one was clicking on it 🙃
@@GoalGuys :/
I just tried to meditate for just 20 m
and my mind just told me "you are gonna remember everyhting that happened on your life "
lol that happens, but you get better at it. sometimes you don't even need to clear your mind, just sitting there with your eyes closed and having this time dedicated to thinking is also beneficial. we are so caught up consuming media all the time that we don't even give our brain time to think and process stuff
I want to give you the gift of a metaphor. ADHD can be a superpower. Oddly enough it means you can either send your attention wide: doing multiple things simultaneously and completing them at different times; or it means you can send your attention deep: focusing on one thing to the exclusion of everything else in the world, like meditation. Most people cannot do these two things. The ADHD brain is wired to do both. However most ADHD brains never understand how powerful this is because they never lean into their super powers and utilize them to their full potential. Meditation trains the ADHD brain. A wider and deeper experience of life is the reward.
I score low on ADHD because I also have ASD. My ASD allows me to do things like research and I did pretty well in school, but my ADHD still messes with my focus. The result is a more complicated diagnosis.
50% focused sounds pretty good lol
I have to watch this again. I wasn't paying attention
great video guys
Perhaps the toughest answer to hear, and the one that helped me is this: "Choice."
But Yes in my internal dopamine process Im improved in focus. Thank you so much
Very insightful video
Nice video 📹
Phones, and the internet in general, have created a lot of pseudo-adhd. We have trained our brains into an adhd state.
I have a theory that 90% of vloggers have adhd. It's a specific combo of traits you need to want to put videos of yourself online, with all the work and creativity it needs. I have adhd and as a kid I pretended to have my own tv show every time I was on the toilet. And I'm not a narcissist, I just like to create stuff and don't mind the attention.
50% focused is actually wonderful. I am a scientist, sk j know three 1.5hr sessions of very focused work a day will pretty much exhaust you, you can only do garbage work like answering emails outside of those sessions.
Executive dysfunction sucks.
Remember that the ADJD brain lacks Dopamine so seeks it out. You don’t have ADHD you have an ADHD brain 🧠
Especially in desk jobs we are working against our nature. Building in breaks to move will go a long way for you.
ADD is about losing focus and attention: ADHD has an added over-active component. (Maybe just an Australian system of diagnosis.)
Count me in as one of the people watching this while procrastinating on getting up and doing something "productive."
And yes, one of my goals is to get properly evaluated for ADD (would be inattentive if anything). Will be perfectly happy to get a 'no', then at least I can feel like I've checked one more thing. But I've only been thinking about doing that for 15 years or so, which means I may or may not get around to it this decade.....
@13:07 I thought I had too much stuff on my desktop, but wow was I wrong.
Ooo thassa good lookin journal
Kudos for trying to find answers and actually taking an action to make change, but have you tried going to psychologist and evaluating your expectation towards yourself?
Since this was posted four months ago how have things changed? Is focus still an issue?
Welcome to Deep Work/Slow Productivity by Cal Newport
I’ve only read Digital Minimalism from him, I’ll have to check out some of his other work!
@@GoalGuys well, in Slow Productivity his first principle is do fewer things which is exactly what you discovered.
I appreciate how this video ends with actionable items that you learned from your analysis. My therapist has been telling me for years to take more breaks
Save to watch later
😂
I'm gonna need the first song
Self diagnosis is a person with a lack of accountability. You have to learn and figure out how to manage yourself rather than blame it on an acronym. The journey you've shown has really demonstrated that. I hope it helps people that have been in the same boat.
The greatest redemption story every told!!!
I am watching this trying to focus on it then playing a game and just mindlessly listening to it
where did you get your test? What type of doctor?
😅 why so accurate... ❤
fun video to watch
You already earned the upvote with telling "no" to all the people who tell you to have ADHD. It's really annoying in the last couple of years to witness all the self-diagnosed ADHD people
I believe you just have too high expectations on yourself regarding sustained focus.
jesus christ ur computer desktop is a jigsaw puzzle
Summary: i don’t have ADHD! I just have trouble focusing! To solve this, I’m going to implement strategies typically used to manage symptoms of ADHD
If you're still sticking to this rigorous structure in a month or two, then good job!
If not, maybe get a second opinion on the ADHD. I have churned through *so many* structures and routines-I develop a mental tolerance to all of them eventually.
Life is not about always doing productive things.
lol 13:08 that computer screen looks like mine....and I have been diagnosed with ADHD
it gives my wife nightmares when she looks at it
Hahaha yeah mine has gotten a bit out of hand.
Read scattered minds by gabor mate
It's on my list actually!
@@GoalGuys it literally changed my life! :)
I can't focus because I want to watch a video why i can't focus
How are your T levels now? I just watched your 30 day experiment dedicated to raising your T levels.
Next video I post is gonna talk a bit about that!! Should be out in a week or so!
My focus is to stay focused
Lmao I should've made a video as well. I was going through same and then was expecting ADHD but when I took the test It was negative. I've been really good at school and now this year I am going to college. I want to make the best out of it. Not gonna use "I cant focus" execuse anymore !!!