Episode 352: How to Stay Focused - 20 Tips
The Hardcore Self-Help Podcast with Duff the Psych
Robert Duff, Ph.D.
4.5 • 1K Ratings
🗓️ 26 May 2023
⏱️ 51 minutes
🧾️ Download transcript
Summary
Hello, friends! It's been an interesting week for me, which I address at the start of the episode. From there, I share with you a previous episode of the show that I wanted to make sure that you've heard! This is all about staying focused. It's a great episode for anyone that might struggle with ADHD or simply has trouble concentrating from time to time. Here are the tips I cover:
- Limit distractions
- Adjust your space - physical and digital
- Do NOT multitask
- Practice mindfulness meditation frequently
- Journal/Plan every day
- Check your planner at least 3x per day
- Set yourself up with an outline before leaving a task
- Keep a notebook nearby for impulsive thoughts that can wait
- Force yourself to prioritize
- If you take it out, put it back
- Don't procrastinate - if it takes less than a minute do it (unless you're in the middle of something else)
- Keep a place for your small things
- Make a mise en place for your workplaces
- Use neutral inputs to satisfy your attention hunger (white noise etc)
- Take breaks for movement
- Abort when you're in to deep
- Work in shifts
- Don't use your partner as a coach
- Use the solution that works, whether it's perfect or not
- Study yourself
This episode is brought to you by BetterHelp. Don't forget to take care of yourself, so that you can keep being a great support for others. Try online therapy and get 10% off your first month at http://betterhelp.com/duff
As always, you can send me questions to duffthepsych@gmail.com and find the show notes for this episode at http://duffthepsych.com/episode352
Transcript
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| 0:00.0 | We think we can have a TV show on in the background and music in our headphones and a project in front of us and a person next to us who might talk to us every once in a while and a snack on the desk and all these things and work on you know three different things at once. |
| 0:16.0 | You can't do that. If you think you can you're wrong. |
| 0:19.0 | Hey everybody, before we start the show I want to make a couple disclaimers. This show does cover a wide variety of topics related to mental health and life in general and some of those could be sensitive for you. |
| 0:29.2 | I want to simultaneously encourage you to be brave in consuming difficult content, but also respect and recognize your limitations. |
| 0:37.0 | So please use your best judgment. I will never be offended if you need to skip a question or an episode entirely, |
| 0:42.6 | but feel free to feel it out, check out the episode |
| 0:45.1 | and just see what happens. |
| 0:46.0 | If you need to skip, that's OK. |
| 0:47.2 | But, you know, feel free to give it a shot first. |
| 0:50.1 | I also need to say that while I am a psychologist, |
| 0:52.2 | I'm not your psychologist, psychologist I'm not your therapist. |
| 0:54.8 | This is not intended to be direct medical advice and you should not use this as a |
| 0:58.5 | substitute for professional help. |
| 1:00.5 | So with those said let's go ahead and get into the show. All right. Hello, friends of all varieties. |
| 1:12.6 | This is the hardcore self-help podcast. All right. Hello, Friends of All Varieties. |
| 1:23.2 | This is the Hardcore Self-Help Podcast episode 3. |
| 1:25.8 | I'm your host Dr. Robert Duff, aka Duff the Psych. |
| 1:29.6 | I make mental health content for real people, just like you. Today we are going to be |
| 1:34.2 | re-releasing an old episode. I do this every so often because there are some old |
| 1:38.0 | episodes that I think bear repeating they get kind of lost in the shuffle since most podcast players only show |
| 1:44.0 | say the most recent 100 episodes so what I'm doing is I'm going to be repeating an old |
| 1:50.4 | episode which was 20 tips for staying focused and this is relevant to me |
... |
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