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1. Madelyn How To ADHD 100% > How To Hyperfocus > Flashcards

How To Hyperfocus Flashcards

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1
Q

What is the common misconception about attention deficit disorder?

A

That individuals have a deficit of attention

The term ‘attention deficit disorder’ suggests a lack of attention, but the reality is different.

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2
Q

What do individuals with ADHD actually lack?

A

The ability to regulate their attention

This includes regulating focus, emotions, and sleep.

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3
Q

What is the analogy used to explain the difficulty in regulating attention in ADHD?

A

Lizards and their inability to internally regulate body temperature

This analogy highlights the challenge of self-regulation in ADHD.

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4
Q

What is another term for the ability to control focus?

A

Top-down attentional control

This term refers to the cognitive process of directing attention based on goals or priorities.

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5
Q

True or False: Individuals with ADHD have no attention at all.

A

False

Individuals have plenty of attention but struggle with regulating it.

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6
Q

What part of the brain is primarily involved in controlling ADHD?

A

The prefrontal cortex

The prefrontal cortex is the last part of the brain to develop and is often impaired in individuals with ADHD.

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7
Q

How does ADHD affect a person’s ability to focus?

A

People with ADHD often struggle to focus due to an inability to ignore distractions

They cannot close the ‘door’ to distractions like non-ADHD peers can.

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8
Q

What analogy is used to describe attention in ADHD?

A

Attention is like a door that is always open

This analogy was introduced by a woman named ‘Just Jen’ in a video about ADHD.

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9
Q

How do people with ADHD perform in terms of attention tracking compared to their peers?

A

They have a harder time keeping their eyes on their own work

Laboratory studies using eye tracking have shown significant differences in attention shifts.

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10
Q

What other types of distractions do people with ADHD struggle to tune out?

A

Anxieties, negative thoughts, and new ideas

These internal distractions can also affect their focus.

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11
Q

What is hyperfocus?

A

Hyperfocus is the state of being so engaged that one doesn’t notice anything outside their focus

It is characterized by losing track of time and being unable to pull away from the task.

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12
Q

Why can hyperfocus lead to missed ADHD diagnoses?

A

Because it may appear that a person can focus well ‘when they want to’

This can create misconceptions about their attention regulation.

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13
Q

What is the downside of hyperfocus for individuals with ADHD?

A

They may lose track of time and miss important commitments

For example, missing a book club meeting while hyperfocusing on a book.

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14
Q

What term does Dr. Russell Barkley use to describe the inability to pull away from tasks?

A

Perseveration

This refers to being unable to disengage from activities, even those that are not enjoyable.

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15
Q

Fill in the blank: The prefrontal cortex develops _______ in those with ADHD.

A

more slowly

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16
Q

True or False: People with ADHD can easily ignore both external and internal distractions.

A

False

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17
Q

What is a common consequence of prolonged focus in individuals with ADHD?

A

Feeling fatigued the next day and having a harder time focusing

Prolonged focus can lead to overstimulation and cognitive fatigue.

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18
Q

What is the primary reason ADHD treatment often involves stimulant medication?

A

ADHD brains are chronically understimulated

Stimulant medication helps increase stimulation and improve focus.

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19
Q

What does the term ‘interest-based focus’ refer to in ADHD?

A

Difficulty paying attention to tasks that aren’t interesting

Individuals with ADHD often struggle to engage with uninteresting material.

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20
Q

Which brain network is more active in ADHD brains compared to neurotypical brains?

A

Default mode network (DMN)

This network is associated with mind wandering and distraction.

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21
Q

What cognitive phenomenon does Andy Dwyer’s character in Parks and Recreation illustrate?

A

The struggle to focus when instructions are not engaging

His response highlights the need for interesting communication to maintain attention.

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22
Q

What is divergent thinking?

A

A cognitive process that generates creative ideas by exploring many possible solutions

It involves spontaneous, non-linear thought and produces unique ideas.

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23
Q

What challenge do individuals with ADHD face regarding task prioritization?

A

Difficulty distinguishing the signal (task) from the noise (everything else)

This can lead to confusion about what to focus on.

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24
Q

Fill in the blank: Individuals with ADHD often experience _______.

A

chronic mind wandering

This term describes the frequent distraction and difficulty maintaining attention.

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25
True or False: ADHD brains have less gray matter in the default mode network than neurotypical brains.
False ## Footnote ADHD brains have more gray matter, making it easier for the DMN to activate.
26
What happens when something urgent stands out to individuals with ADHD?
They may focus on the urgent task at the expense of more important tasks. ## Footnote This reflects how ADHD can affect prioritization and decision-making.
27
What is decision paralysis in the context of ADHD?
It occurs when individuals with ADHD struggle to narrow down choices due to overwhelming options. ## Footnote This is linked to the divergent-thinking nature of ADHD brains.
28
What is a common experience for those with ADHD when it comes to multitasking?
They are more likely to multitask, which research shows is not an effective time-saver. ## Footnote Multitasking can lead to mistakes and decreased efficiency.
29
True or False: The brain can focus on multiple tasks at once.
False. ## Footnote The brain shifts attention quickly between tasks, which costs time and can lead to errors.
30
What is the time cost associated with switching back to a task after distraction for individuals with ADHD?
It can take up to twenty-five minutes to regain focus. ## Footnote This highlights the impact of attention shifts on productivity.
31
In what situations can multitasking be beneficial for individuals with ADHD?
When performing tasks that don't require full attention, like folding laundry while watching TV. ## Footnote This can make the task less boring and increase likelihood of completion.
32
What are the potential consequences of multitasking on attention-requiring tasks?
It can lead to mistakes and comedic disasters. ## Footnote For example, cooking a new meal while helping with homework may result in errors.
33
What term does Dr. Ned Hallowell use to describe the attention challenges faced in modern environments?
Attention deficit trait. ## Footnote This term refers to the distractions everyone faces, not just those with ADHD.
34
Fill in the blank: The incredibly distracting environment we live in can lead even those without ADHD to struggle with _______.
focus. ## Footnote Modern technology and stimuli contribute to this challenge.
35
What does the acronym FOCUS stand for?
Figure Out Cause and Use a Strategy ## Footnote This acronym is used to help students think about focus as an active process.
36
How does Jo Meleca-Voigt change the concept of focus?
From a noun to a verb ## Footnote This approach emphasizes that focus is something we can actively do rather than a static state.
37
What are the two main strategies suggested to improve focus?
Boost the signal and decrease the noise ## Footnote This means clarifying what needs focus and reducing distractions.
38
Why are environmental cues important for ADHD brains?
ADHD brains are more sensitive to environmental cues ## Footnote This sensitivity can be leveraged to improve focus through intentional reminders.
39
What should be done with reminders of tasks we want to avoid?
Move reminders out of sight ## Footnote This helps in reducing distractions and maintaining focus on desired tasks.
40
Fill in the blank: The strategy of creating clear cues helps to _______ the signal.
boost ## Footnote Strengthening the signal clarifies what needs focus.
41
True or False: Strengthening the signal does not help ADHD individuals focus better.
False ## Footnote Strengthening the signal is a key strategy for improving focus.
42
What is the first strategy mentioned for managing distractions?
Lay down the tracks. ## Footnote This involves thinking through the order of tasks before starting to make it easier to stay focused.
43
What does the operations director, J2, refer to when discussing planning tasks?
'Setting up her dominos.' ## Footnote This metaphor emphasizes the importance of planning and organizing tasks to maintain focus.
44
What are some methods suggested for 'laying down the tracks'?
* Make a list * Review your calendar * Imagine how you'd like your day to go ## Footnote These methods help in visualizing and organizing tasks before execution.
45
What is the second strategy for managing distractions?
Fight distraction with distraction. ## Footnote This involves using a chosen distraction to provide stimulation and prevent the mind from seeking out more exciting distractions.
46
What are some examples of distractions that can be used to fight distraction?
* Music * A TV show * Using a fidget ## Footnote These activities can help focus the brain and reduce the likelihood of getting sidetracked by other distractions.
47
What is nonjudgmental redirection?
The practice of gently bringing attention back to the present moment without criticism or judgment. ## Footnote This technique is particularly useful for individuals with ADHD.
48
What is mindfulness?
The practice of intentionally bringing your attention back to the present moment in a nonjudgmental, curious way. ## Footnote Mindfulness can be applied to various activities, such as washing dishes.
49
How can mindfulness be practiced while doing the dishes?
By noticing how the water feels on your hands. ## Footnote This example illustrates focusing on sensory experiences to enhance mindfulness.
50
True or False: Everyone can completely control their thoughts.
False. ## Footnote It's normal for thoughts to wander, and controlling them entirely is not feasible.
51
What is a common challenge for individuals with ADHD regarding thoughts?
It is harder for them to control their thoughts. ## Footnote ADHD can lead to increased distractibility and difficulty in maintaining focus.
52
Fill in the blank: Mindfulness involves bringing your attention back to whatever you're doing in a _______.
[nonjudgmental, curious way]. ## Footnote This approach helps reduce self-criticism and enhances focus.
53
List some strategies to help redirect attention.
* Practice mindfulness * Use grounding techniques * Set reminders for focus * Break tasks into smaller steps ## Footnote These strategies can assist individuals in managing attention more effectively.
54
What is one way to practice mindfulness to improve self-awareness?
Notice feelings that come up and move on ## Footnote Practicing mindfulness helps in redirecting attention when needed.
55
What are the two types of lists suggested to help stay on task?
Doing list and Not Doing list ## Footnote These lists should be visible while working to help maintain focus.
56
What low-tech method can be used to create physical barriers against distractions?
Using a baby gate ## Footnote This can serve as a reminder of tasks at hand, especially in distracting environments.
57
What is the purpose of a 'parking lot' in task management?
To write down distractions instead of acting on them immediately ## Footnote This allows for a review of tasks later, helping to prioritize what is truly important.
58
Fill in the blank: Strengthening our _______ delay helps us stay on task.
distraction ## Footnote This refers to the ability to wait before responding to distractions.
59
What daily practices can improve focus according to the text?
Five minutes of meditation and ten minutes of easy yoga ## Footnote These practices can enhance awareness and help redirect attention.
60
What tool does Free P. use as a reminder while cooking?
Elastic coil bracelets ## Footnote Fidgeting with the bracelet helps recall the task at hand.
61
What strategy does the author suggest for handling distractions?
Write down distractions on a legal pad ## Footnote This allows for focusing on current tasks while keeping track of distractions.
62
True or False: Writing down distractions helps in managing them effectively.
True ## Footnote It allows for a structured approach to dealing with interruptions.
63
What is hyperfocus?
A state of deep absorption in a task where one can forget everything else. ## Footnote Hyperfocus can be beneficial but also challenging if one cannot disengage from the task.
64
What are 'guardrails' in the context of hyperfocus?
Strategies or methods to help transition out of hyperfocus when necessary. ## Footnote Guardrails allow one to take advantage of hyperfocus without losing track of time or tasks.
65
What conditions are needed for hyperfocus to occur?
Dedicated time and a conducive environment for focused work. ## Footnote Different brains might require different conditions to achieve hyperfocus.
66
What is a 'cutoff time'?
A predetermined time to stop working to avoid excessive hyperfocus. ## Footnote Establishing a cutoff helps in winding down and preparing for other activities.
67
What are 'palate cleansers'?
Short activities that help transition from one task to another when focus is lost. ## Footnote These activities can help refresh the mind and aid in moving on to the next task.
68
What should you do to leave yourself 'breadcrumbs'?
Write down what you did and what you would have done if you could continue. ## Footnote This helps in resuming the task later without losing the thread of thought.
69
True or False: Hyperfocus can only be beneficial.
False ## Footnote While hyperfocus can enhance productivity, it can also lead to difficulties in transitioning away from tasks.
70
What type of music can help facilitate hyperfocus according to Pete W.?
Upbeat music without outrageous tempo or lyrics, such as video game music. ## Footnote The right kind of music can create an optimal environment for hyperfocus.
71
What environmental factors contribute to achieving hyperfocus?
Low light, absence of distracting noises, and no notification sounds. ## Footnote A distraction-free environment is crucial for maintaining focus.
72
What effect does exercise have on focus for individuals with ADHD?
Exercise produces dopamine and norepinephrine, helping with focus. The effects last about an hour afterward.
73
How can alternative seating help with focus?
Special seating options like yoga balls, rocking chairs, or stationary bike chairs can provide additional stimulation to help focus.
74
What is a method to incorporate movement while working?
Using a standing desk with an under-the-desk treadmill allows for movement while working.
75
Fill in the blank: The focus-boosting effects of exercise typically last for about _______.
an hour
76
What can be done to reset and refocus when focus is hard?
Moving to a different room, building, or even state can help reset focus.
77
How did Ana Luisa, 26, from Brazil, manage to focus while moving?
She recorded herself reading essays at night and listened to them during her daily exercise.
78
True or False: Sitting still is always encouraged to help with attention.
False
79
What seating arrangement did the author find empowering in the classroom?
Desks and chairs close to the teacher and couches around the room.
80
Fill in the blank: Building movement into routines can make it _______ to focus.
easier
81
What personal experience did Ana Luisa share about reading on the go?
She ran into a tree while reading on the go and learned her lesson.
82
What is one benefit of changing up seating based on daily needs?
It provides empowerment and enhances learning.
83
What is hyperfocus in relation to ADHD?
A state where an individual becomes deeply engrossed in an activity, often losing track of time.
84
What is a key benefit of choosing a professional path that allows movement?
Improved focus ## Footnote Movement can enhance concentration for individuals with ADHD.
85
What can lead to 'bad brain days' for individuals with ADHD?
Mental energy depletion ## Footnote Fighting through bad brain days can sometimes be necessary, but it's essential to assess if the benefits outweigh the drawbacks.
86
What is a recommended strategy when losing mental energy but wanting to continue working?
Take a time-limited 'brain break' ## Footnote Activities such as walking, playing games, or simply staring out the window can help recharge mental energy.
87
What should you do with cognitively intense projects to prevent burnout?
Schedule time away from the task ## Footnote Engaging in activities like visiting a park or taking an exercise class can provide necessary breaks.
88
Why do many people with ADHD feel they are 'bad at relaxing'?
They struggle to self-regulate during relaxation ## Footnote Relaxation efforts often lead to engaging in other activities instead of true relaxation.
89
What can be more restful than focusing on a relaxing activity for individuals with ADHD?
Taking a break from self-regulating ## Footnote Allowing the brain to engage in spontaneous activities can be more beneficial.
90
What method did Lucila S. use to write her essays in college?
A mix of working for twenty minutes and watching rom-coms for fifteen minutes ## Footnote This approach resembles the Pomodoro method but required engaging plotlines.
91
Fill in the blank: Focus takes ______, and any kind of focus comes at this cost.
energy
92
True or False: Sleep is considered a great brain break.
True
93
What is the benefit of taking brain breaks?
They help improve retention of information. ## Footnote Emrys H. noted a noticeable difference in retention when taking breaks versus not taking them.
94
What physical activity does Jennifer S. use to rest her brain?
Rowing and circuit intervals. ## Footnote She finds that physically challenging and repetitive activities help quiet her mind.
95
What strategies does the author use to boost focus?
Using different computers for tasks, limiting the to-do list, and sticky notes for organization. ## Footnote These strategies help manage distractions and maintain focus.
96
True or False: The author believes that distractions can lead to innovation.
True. ## Footnote The author reflects on how distractions can foster creativity and lead to unexpected ideas.
97
What was one of the author's proudest accomplishments?
Creating a video essay about the musical 'Into the Woods'. ## Footnote This occurred after being distracted by a Twitter thread.
98
What did the author lose when they improved their focus?
Some of their creativity. ## Footnote The author noted that while they became more productive, their creative output diminished.
99
Fill in the blank: If your brain can't wander off, it can't come back with something _______.
unexpected. ## Footnote The author emphasizes the importance of allowing the mind to roam for creativity.
100
What metaphor did the author create for mail and paper clutter?
The Paper Monster. ## Footnote This term reflects the author's creative approach to explaining everyday challenges.
101
What is the significance of the 'Homework Hat' in the author's content?
It symbolizes a playful approach to learning and engagement. ## Footnote The author dressed up in a Homework Hat to create entertaining educational content.
102
How does the author describe their early creative process?
It was 'off-leash' and playful. ## Footnote This freedom led to the generation of many creative metaphors and ideas.
103
What is the concept of divergent thinking?
The ability of the brain to come up with lots of ideas, new ways to combine things, and innovative solutions to problems.
104
Why might individuals take their current abilities for granted?
While searching for what they don't have.
105
What metaphor is used to describe the need for creative thinking?
Metaphorical shower thoughts.
106
What does the author aim for in their cognitive process?
A balance between focus and allowing time for wandering.
107
What tools does the author mention for enhancing focus?
Tools to use when needing to focus.
108
What is the significance of allowing time to wander?
It fosters creativity and discovery.
109
True or False: It's important to completely eliminate wandering to improve focus.
False.
110
Fill in the blank: You can't have metaphorical shower thoughts if you don't make time for _______.
[metaphorical showers]
111
What does the author mean by 'taming my focus beast'?
Learning how to direct focus effectively.
112
What emotional response does the author express towards the discovery process?
Excitement.
113
What does the author suggest about the nature of our brains?
They are going to roam regardless of our journey.
114
What is the ultimate goal of balancing focus and wandering?
To enhance creativity and problem-solving.

1. Madelyn How To ADHD 100% (4 decks)

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