Beautiful Brain Operating System

ADHD my life

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Research notes

Producitivity

Optimizing workspace

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Light your workspace as much as possible on first 8 hours

turn on overhead lights if possible

early in the day is best to do analytical depth work

open window, more sunlight that way

Dim lights on the second part (8 - 16 hours)

Better for creative / abstract thinking this phase

reduce overhead light

Get morning sunlight within 30-60 mins of waking

Where to look where I work

at least be eye level and at even better if is a bit higher

how to do long deep work

you need time to get to level of focus - at least 6 minutes to engage / ramp up to focus

unless you are very excited or under a lot of time pressure

Set the right visual window size

you want to keep what you need on your visual space if you have your hands as horse blinders

45 min / 5 min rule

for evert 45 min focus , get 5 mins of relaxing your eyes

Cathedral effect

our thinking becomes more constrained in tight / closed spaces → good for analytical/focus work

other option is to put a cap

our thinking goes more broad / future thinking in open spaces → good for creative work

Background music

People will vary in how much tolerate background noise (and it varies even for each person during the day)

Background noise to avoid: humming of air conditioner that is loud increases mental fatigue; in young children white noise can cause deficit in language development

Sounds to improve: isócronic tones, monoraal beats, binaural beats; binaural beats of 40hz takes into higher level of learning, pure binaural beats without other sounds like rain;

Interruptions are deadly for focus, acknowledge the present but don’t orient the body to the person or say always no

Movement: sitting and standing combination is the best, split 50-50

Thread I’ll/bycicle at desk: type of exercise does not matter; improved attention and cognitive control;but verbal memory got worse

Ship it manual - Seth Godin

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Daniel Goleman - focus

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inner focus - being aware of what is inside yourself

Huberman - achieving goals and managing dopamine

Caffeine creates an exponent effect of creating dopamine

Intermitent dopamine - you don’t want peak dopamine for long time as reduces your baseline

Not layer dopamines in things that already give dopamine (podcast exercise?)

“This is very painful but is worth it” focus on effort

Higher dopamine slows time down (tend to overestimate how much time has passed)

Early in the day times move slowly (creative work better on end of day

Trauma overcoming is about being able to replay the moment in a slow frame rate (to detach the emotional feeling)

Introvert get more dopamine from social Interactions than extroverts

Should we gift randomly vs in special occasions

Flexible social hierarchy sometimes we take the lead on some subjects and let others take lead in others

We connect in body sensations socially (concerts)

Sensation vs perception: you always have sensations through our all your senses, but perception is when you focus

Role for multitasking: needs to be used strategically, gets you into action before a focused work

Looking into a narrow dot for 60 seconds before going into dedicated work (work on visual focus)- looking into a goal line helps you get there

Delayed discounted: the further the goal the worst for staying motivated. Way to bridge gap is to visualize the future (your future self )- it helps to start pursuit of the goal but not good to keep doing action (for that is better to visualize failure)