How I reclaimed focus, flow, and fulfilment (backed by science)

I'm 29.

For years I thought I was just lazy.

Then I learned something that changed everything: My brain wasn't broken. It was running different software.

I used to spend my nights doom-scrolling productivity hacks.

My days? Wrestling with endless to-do lists and missed deadlines.

But something wasn't adding up.

I could write for 6 hours straight when interested.

Yet, I struggled to send a simple email when bored.

The harder I pushed, the worse it got:

• Missing meetings despite 5 calendar reminders

• Starting projects at 2 AM

• Always fighting my natural rhythm

Then came my ADHD diagnosis.

Everything became clear:

• My scattered thoughts had a reason.

• My procrastination wasn't a moral failure.

• My brain wasn't broken - just different.

Normal brain: Smoothly moves from task to task.

ADHD brain:

• Starts making lunch

• Notices plant needs water

• Starts gardening research rabbit hole

• Orders new plant pots

• Remembers lunch 4 hours later

The issue isn't intelligence. It's executive function - your brain's task manager.

Mine just happens to have:

• 47 browser tabs open

• All marked 'urgent'

• Playing elevator music

This isn't rare:

5% of adults have ADHD. Many don't even know.

The issue wasn't discipline.

It was dopamine - our brain's motivation fuel.

This explains why:

• Urgent deadlines sparked hyperfocus

• Regular tasks feel impossibly boring

• Energy came in waves, not steady streams

That's when everything shifted.

I stopped trying to fix myself. Started understanding myself.

And finally:

• Reclaimed my focus

• Found my flow

• Built real fulfilment

Here's exactly how (backed by science):

1. Morning magic

Not because I'm disciplined.

Because my brain demands structure:

• Deep work on one task which generates revenue and leverage (writing and sales tasks)

• I leave open space for admin and calls in the afternoon (make before you manage)

• Everything visible in one simple system (out of sight = out of mind)

2. Communication hacks

Because ADHD brains hate unnecessary meetings:

• Voice notes over endless emails (I’ll dictate tasks to my VA)

• Templates for recurring messages (I use AI for meeting briefs & summaries)

• Quick Loom recordings to explain complex ideas (I create SOPs as I go)

3. Environment design

I crave novelty so I use a mix of different spaces throughout the day:

• Coffee shops for deep focus

• Standing desks for calls

• Nature breaks to reset

4. Daily rhythm

Removing the thinking from my daily routine changed everything:

• Three priorities only (not ten)

• Time blocks (90minute chunks)

• Downtime and recovery are non-negotiable (exercise is my default)

5. Finding purpose

Without a north star, I had no connection between the work I was doing now and the outcome, so I:

• Designed my dream lifestyle (understand your values and needs)

• Asked my circle what my strengths are (find your edge)

• Picked a rising market (find a profitable space you enjoy)

6. Manage the mind

I stopped feeling bad for not meditating in silence do 30 minutes each day and started:

• Using guided breathwork (change the mind through the body)

• Unlearning hustle bro advice (and being okay with things not being perfect)

• Finding evidence to support progress (tracking metrics to avoid negative spirals)

No fancy protocols.

No expensive gadgets.

Just real systems that stick.

Because here's what I know about ADHD success:

It's not about doing more.

It's about doing less, better.

Remember: Your brain isn't broken. Your path isn't linear. Your progress isn't measured in checkboxes.

Toolkit 🧰

🤓 High leverage deep work SOP

🎧 Brain FM for flow state beats

📕 Meditation for Mortals: The hustle bro antidote

P.S. Want to scale yourself on LinkedIn? 👻

If you’re looking to turn your expertise into revenue and build an audience which pays, then let’s talk.

Until next week

Tom ✌️