Stephanie Scheller, the CEO and Founder of Grow Disrupt, understands firsthand the unique challenges that individuals with ADHD face, particularly when it comes to maintaining focus and productivity. With years of experience managing her own ADHD, Stephanie has developed a deep understanding of the neuroscience behind focus and has crafted strategies that she integrates into her daily life and the events she creates through Grow Disrupt. In a recent interview, she shared her insights into the ADHD brain, offering practical tips on how to harness its power for peak productivity.
Understanding the ADHD Brain
ADHD is not just about a lack of focus; it’s about how the brain is wired differently. The ADHD brain struggles with the production and regulation of dopamine, a critical neurotransmitter responsible for rewarding our brain and switching between creative and focus modes. This irregular dopamine production can lead to hyperfocus in some situations and an inability to concentrate in others.
“The ADHD brain fires rapidly,” explains Stephanie. “It constantly seeks engagement, and when it doesn’t find the right level of stimulation, it can either become overwhelmed or underwhelmed.” This dichotomy is at the heart of why individuals with ADHD often find themselves swinging between extremes of productivity and distraction.
Day-to-Day Strategies for Staying Focused
Stephanie has developed several strategies to manage her ADHD and maintain focus throughout the day. These are not just tips; they are tools that she uses consistently to ensure her brain is operating at its best.
1. Clear the Clutter
One of the most critical strategies Stephanie emphasizes is the importance of a clutter-free workspace. “Our brains are bombarded with stimuli every second,” she notes. “When your workspace is cluttered, your brain is forced to process unnecessary information, which drains energy and invites distraction.”
Stephanie advocates for regular decluttering sessions, at least once a week, to keep your workspace clean and your mind clear. She even uses a ‘clutter basket’ under her desk where she temporarily places items she’s not ready to discard. “By the end of the month, I usually forget what’s in there, which makes it easier to throw things away.”
2. Optimize Your Lighting
Overhead lights can be detrimental to focus, causing eye strain and fatigue. Instead, Stephanie recommends using diffused lighting that bounces off walls to reduce shadows. “I use color-changing lights that I can adjust to match my mood or the task at hand. It’s about creating an environment that supports your focus.”
3. Plan Your Day
Planning is another key element of Stephanie’s approach. She uses her calendar extensively, breaking down her day into blocks of time where she focuses on specific tasks. This not only reduces the mental load but also allows flexibility. “If something derails my day, I can easily shift my schedule to accommodate it.”
4. Create a Focused Environment
Stephanie also suggests using physical tools to maintain focus, such as wearing glasses or a hat to create a ‘blinder effect,’ similar to horses pulling carriages. This technique helps narrow her field of vision, minimizing distractions. Additionally, music plays a significant role in her ability to focus. “It has to be music you know well, so it becomes background noise rather than something that demands your attention.”
Managing Bad ADHD Days
Even with these strategies, there are days when focus remains elusive. Stephanie has developed additional tactics to manage these particularly challenging times.
1. Hydrate and Take a Break
Stephanie emphasizes the importance of hydration. “When I’m having a rough day, the first thing I do is drink water. Often, dehydration is at the root of my inability to focus.” She also takes the time to make a ritual out of preparing a drink, such as tea or coffee, allowing herself to enjoy the process and reset her focus.
2. Engage in Clear Glass Activities
To clear mental clutter, Stephanie turns to what she calls ‘clear glass activities.’ These are actions that help reset her emotional balance, such as playing the violin, going for a walk, or working on her fantasy books. “These activities help me clear out the stress hormones and refocus my energy.”
3. Physical Movement
When all else fails, Stephanie turns to physical movement. “I’ll stand up and dance, even if it sounds strange. It’s about moving the body, clearing cortisol, and generating dopamine, which helps reset my brain’s focus.”
4. Use Scent for Focus
Stephanie has a unique approach to engaging her brain through scent. “We developed a specific scent for Grow Disrupt events, designed to help individuals with ADHD focus. I use this scent to train my brain to enter focus mode.” She encourages others to find a scent that works for them and use it consistently to trigger focus.
5. Reward Yourself
Finally, Stephanie suggests rewarding yourself with small, non-sugar-laden incentives. “Sometimes it’s a cup of tea, other times it’s allowing myself 15 minutes to read or write. It’s about creating a reward system that boosts dopamine without causing spikes and crashes.”
Building a Toolbox for Success
Stephanie’s final piece of advice is to build a personalized toolbox of strategies that work for you. “ADHD is unique to each individual, and what works for one person might not work for another. The beauty of ADHD lies in the diversity of our brain chemistry, which means we have the freedom to create our own methods for achieving focus and productivity.”
Stephanie Scheller’s insights are a testament to the power of understanding and working with, rather than against, the ADHD brain. By employing these strategies, individuals with ADHD can unlock their full potential and achieve peak productivity.
For more insights and strategies on managing ADHD and achieving success, visit GrowDisrupt.com. Join us at one of our events and take home your own focus scent to help train your brain for peak productivity.