When Everything Feels Urgent and Overwhelming at Work, Especially If You Have ADHD | E89
Ever wonder why everything feels urgent? It doesn't have to. In this episode, I talk about how to manage that feeling of urgency when everything feels overwhelming, especially with an ADHD brain. I share my own experiences with focus drift, practical strategies from the book "The 5-Minute Focus Reset," and actionable steps to improve your focus and overcome distractions. If you’re struggling to finish tasks or always feel like everything is urgent, this episode is for you.
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📍 Timestamps:
00:00 – Check-In
00:54 – Self-Compassion
01:46 – The 5 Minute Focus Reset
02:36 – What ADHD Feels Like
03:39 – Breaking the Discipline Myth
05:25 – Why We Feel Everything Is Urgent
06:21 – Regulating Your Nervous System
08:12 – Simple Grounding Techniques
09:19 – Making Productivity Possible Through Calming
10:34 – Focus Drift Explained
12:19 – Awareness & Re-Entry Points for Focus
13:29 – Simplifying Tasks to Regain Momentum
14:59 – Managing ‘Open Loops’ and Finishing Projects
17:41 – Tab Management
18:36 – Why Finishing Tasks Rarely Feels Satisfying
19:43 – The Focus Dashboard Tool
21:07 – Picking the One Most Important Thing
23:10 – Micro Tasks, In Progress, and Finished Sections
24:29 – Recognizing Your Accomplishments
25:18 – Personalizing Your Focus Tracker
26:10 – Inner Critic Free Resource
💡Key Takeaways
00:54 – Self-Compassion
01:46 – The 5 Minute Focus Reset
02:36 – What ADHD Feels Like
03:39 – Breaking the Discipline Myth
05:25 – Why We Feel Everything Is Urgent
06:21 – Regulating Your Nervous System
08:12 – Simple Grounding Techniques
09:19 – Making Productivity Possible Through Calming
10:34 – Focus Drift Explained
12:19 – Awareness & Re-Entry Points for Focus
13:29 – Simplifying Tasks to Regain Momentum
14:59 – Managing ‘Open Loops’ and Finishing Projects
17:41 – Tab Management
18:36 – Why Finishing Tasks Rarely Feels Satisfying
19:43 – The Focus Dashboard Tool
21:07 – Picking the One Most Important Thing
23:10 – Micro Tasks, In Progress, and Finished Sections
24:29 – Recognizing Your Accomplishments
25:18 – Personalizing Your Focus Tracker
26:10 – Inner Critic Free Resource
💡Key Takeaways
In this episode you'll learn:
- Understanding how to manage ADHD urgency
- Calming your nervous system
- Regulating your body through breathing and grounding techniques
- Overcoming the feeling that everything is urgent
- Recognizing "focus drift"
- The power of simple re-entry points
- Using tools like the Focus Dashboard
- Closing open loops so you can actually relax when it's time to
- Prioritizing ‘the one thing’
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