# Reclaiming Focus: A Practical Guide for Neurodivergent Adults
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Chapter 1: The Journey to Enhanced Productivity
Yesterday evening, I decided to disconnect from all my devices by 9 PM and spent the next two hours unwinding. As a result, I woke up today feeling calm, rejuvenated, and rested. In contrast, I typically start my mornings feeling anxious and fatigued. Just one night made a significant difference in my well-being. Let me guide you on how to regain your time, health, and focus!
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Section 1.1: The Reality of Digital Detox
It's unrealistic for most individuals to completely disconnect from their devices for an extended period. Our professional and social lives often hinge on being connected, and the thought of going offline can lead to feelings of isolation or panic.
If you are someone who can turn off their phone and thrive, that's great! However, for many, stepping away from technology can result in anxiety, whether from work or personal relationships.
A dopamine detox doesn’t magically transport us to an idyllic location. If it did, we wouldn't hesitate to put our devices aside to enjoy the beauty around us.
Section 1.2: Implementing a Practical Dopamine Detox
The routines we establish in the morning and at night are critical to our overall success. A restful night’s sleep can trigger a positive chain reaction throughout our day.
In the UK, a staggering 95% of individuals aged 16 to 24 own smartphones, checking them every 12 minutes on average. Estimates suggest that 20% of adults are online for over 40 hours each week. — Martin Korte, Ph.D.¹
I used to spend over 70 hours weekly on my smartphone, consuming unnecessary information, and I was tired of living life in a trance.
By starting my day with productivity, I noticed that the momentum often carried through the rest of the day. For example, I limited my phone use to 2.5 hours today, a stark contrast to the 8.5 hours I spent yesterday.
Chapter 2: The Unfiltered Truth
Achieving a successful dopamine detox isn't merely about following a "how-to" guide. It requires (1) intention, (2) a clear purpose, and (3) a genuine commitment to reclaiming control over your life. A single day of accountability won't suffice.
With that in mind, here's how I approached it: I set up a focus and sleep timer on my smartphone to restrict access to distracting apps during my (1) morning routine, (2) work hours, and (3) nighttime wind-down.
The first video titled "Understanding The Dopamine Detox: Is It Real or Hype?" delves into the concept of dopamine detoxes, examining their effectiveness and whether they are merely a trend.
The second video, "How Dopamine Detoxing Changed My Brain," shares a personal journey of transformation through implementing dopamine detox strategies.
Section 2.1: Adapting to Quick Fixes
Quick dopamine hits are easily accessible and can lead to addiction. Examples include (1) social media, (2) energy drinks, (3) junk food, and (4) video games.
I'm not advocating for a complete ban on your devices or consoles, but I do suggest creating boundaries during certain hours. Ali Abdaal recommends using leisure activities as rewards after completing work tasks. By consistently finishing your responsibilities before indulging in entertainment, your brain will begin to associate playtime with accomplishment.
Transformation requires persistence; for lasting change, you need both a purpose and a consistent routine.
Section 2.2: A Step-by-Step Approach
- Identify your morning, evening, and work routines, then block distracting apps on your phone during those times.
- After dinner, opt for a calming activity to wind down, such as reading until you feel sleepy.
- Incorporate yoga or meditation into your routine for stress relief. Experiment to see what works best for you—if one method fails, try another.
- Allow for flexibility in your routines to accommodate changing needs.
- Set clear intentions and goals, and share them with friends or family for accountability.
Section 2.3: The Impact of Intentional Living
Your morning routine plays a pivotal role in shaping your day. If your first activity is mindlessly consuming content, you set a distracted tone for the rest of your hours.
Leave your phone aside in the morning. Start your day deliberately, choosing content that serves you rather than relying on algorithms. Whether it's a book, podcast, or audiobook, intentional choices will lead to better decision-making throughout your day.
If one day of mindful living can transform me from a zombie to an engaged individual, imagine the potential of a month, a quarter, or even a year! Remember, having off days is perfectly normal; consistency does not equate to perfection.
Section 2.4: Overcoming Executive Dysfunction
As someone who is neurodivergent, I often encounter significant challenges, regardless of the tasks at hand. For many, maintaining accountability is a major hurdle, even when motivation is high.
Here are some strategies I use to get moving:
Ask yourself: What do I need to do, and why? Then articulate your goal out loud. Afterward, count to three and get started without overthinking.
Section 2.5: Planning Ahead
The 3–2–1 method can be effective for overcoming executive dysfunction, but it may falter when tasks become overwhelming. In these instances, I create a to-do list to help me navigate my responsibilities in a structured manner.
For example, I developed a step-by-step shower routine to guide me when my thoughts feel muddled. Lists have significantly improved my independence as a neurodivergent individual.
Writer's Note
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Thank you for reading!
— Javeriah
Sources
The impact of the digital revolution on human brain and behavior: where do we stand? by Martin Korte, Ph.D., from National Library of Medicine¹