Rhythms of Focus

• Procrastination, ADHD, and I'll Come Up With the Rest of this Title Later

  Ever find yourself cleaning the closet or deep in a video game while a deadline quietly sneaks up behind you? In this episode of Rhythms of Focus, we unravel the real story behind procrastination for adults with wandering minds and ADHD. Instead of blaming laziness or lack of willpower, we explore how avoidance can be a form of recovery—and how to gently reclaim your agency.Force-based productivity (deadlines, shame, rigid systems) often backfires for creative, neurodivergent minds. A rhythm-based, visit-oriented approach can help you find meaningful focus. You’ll learn how to move from cycles of exhaustion and self-criticism to a more mindful, compassionate path forward.In this episode, you’ll take away:- Gentle, actionable ways to recognize and shift out of procrastination without shame- How to use acknowledgment and tiny steps to restore your sense of agencyPlus, enjoy an original piano composition, "Three is More" to support your focus and reflection.Subscribe for more episodes and visit rhythmsoffocus.com to join a community that honors your creative mind and helps you thrive—one gentle wave at a time.LinksEpisode 9 - "I Just Don't Wanna" and the Power of AgencyEpisode 11 - An Interview with Dr. Joel Anderson - Philosophy and the Wandering MindEpisode 4 - From Force to Flow with a "Visit"Keywords#ADHD #WanderingMinds #Procrastination #MindfulProductivity #Agency #GentleFocus #CreativeMinds #VisitBased #RhythmOverRigidity #SelfCompassionTranscript  More than Meets the Eye Have you ever found yourself cleaning out a closet right when you know there's something else important you should be doing? Maybe you're playing a video game and that other thing needs to happen.You tell yourself, I'll start soon, but the weight of the task feels heavier every passing minute. Your mind drifts Suddenly hours have slipped by of leaving you feeling a bit guilty, maybe relieved even, or you just start wondering, ah,"it's just me. I'm lazy."But what if there's more to this cycle than meets the eye?A Cycle of Deadlines and ExhaustionThose who rely on deadlines often cycle between frantic work and exhaustion. They find it impossible to move forward without a deadline hounding close behind. Meanwhile, in the collapse that often follows them, they can call themselves lazy. Unable to find some footing forward.But what if avoidance is actually this attempt to recover from exhaustion? Whether it's a period of forced flow or flailing scatter. Procrastination as SurvivalAt first glance, procrastination seems quite different from the relief that danger of deadlines can bring, as I described in episode nine, where you finally know what to focus on. But it's really the other side of the same coin.Exhaustion overwhelms the mind's ability to continually find and fight danger, and so it runs, engaging in this type of flight to survive.It's a bit like turning our head away.If I can't see it, it doesn't exist.Now, why would we ever do that?The unconscious mind is powerful, particularly when we are frightened or depleted.The Many Faces of Avoidance Maybe we lie on the couch, barely able to follow a thought. Maybe we sleep through an important class or meeting. Or maybe we find deep focus elsewhere, cleaning the closet to some near,...

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• An Interview with Dr. Joel Anderson - Philosophy and the Wandering Mind

  In this extended episode, professional philosopher Dr. Joel Anderson engages in a deep and stimulating conversation about Wandering Minds, ADHD, and Beyond with our host Dr. Kourosh Dini. Discussing philosophical and practical issues around agency, procrastination, and the balance between forcing oneself and creating affording conditions, they explore the concept of 'agentic play,' the importance of creating environments that invite rather than coerce, and the role of emotions in the effort to engage with tasks meaningfully. They question the differences between motivation, effort, and naturally flowing engagement, and consider the implications of removing distractions and setting guiding conditions in a caring manner. The episode ends with reflections on how these philosophical dialogues can shift one's approach to work and life.00:00 Introduction to the Conversation02:33 Joel Anderson's Background 03:48 Diving into Philosophical Concepts05:01 Exploring Agency and Play05:48 Affordances and Environmental Design10:08 Self-Binding Strategies and Productivity17:59 Emotional Work and Hard Labor21:11 Navigating Procrastination and Effort30:21 Meeting Tension with Care30:43 Hierarchical Set of Binds32:50 Facing the Fog of Tasks35:40 Building Trust and Self-Efficacy43:49 Effortless Engagement and Motivation52:52 Listening to Yourself55:09 Concluding Thoughts and ReflectionsLinksDr. Joel Anderson's Inaugural LectureJoel's Home PageNo Bad Parts - Richard Schwartz PhDTranscriptIntroduction to the ConversationI've got a treat for you today. Joel Anderson is a good friend of mine. He's a wonderful guy, brilliant philosopher. He's a professional academic philosopher, even. He's got a way of thinking things through in a way I truly admire. Every time we talk, I, I walk away feeling stimulated. I'm ready to write, uh, suddenly I'm seeing something in a new light.We've been having these conversations in one way or another for over a decade now. Uh, and I thought, you know what, what if we just recorded one and shared it on a podcast? I have no idea whether you'll enjoy it as we do or not, but,uh, it's, it's, it's cool. We sort of start slow and build up as things go on. Listening to it, I wonder if we've developed a sort of shorthand. This sort of thing happens. It's like any place or person where you've been hanging out or with for a while. Uh, things line up, you know, the organization of either physical or thought space just falls into this functional sort of place.In any case, I thought it would be entertaining and I'd love to hear your feedback about it. If you're up for it, drop me a line at [email protected]. That's W-A-N-D-E [email protected].  Joel Anderson's Background I have a chair in moral psychology and social philosophy in the Ethics Institute, which is part of the Department of Philosophy and Religious Studies in the faculty of the humanities at Utrecht University. So that's the whole hierarchical layering of that. That's the thing. Alright, cool. Nested communities. We've been chatting since, I was looking, I was trying to find the first email between us, and the earliest I found was 2014, but it looked like it was in the middle of a conversation.Yeah, it always feels like that with you, that as whenever we pick it up, it feels like we're...

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• Calm Focus, Not Crisis: Reimagining Productivity for ADHD

  Ever notice how your focus sharpens right before a looming deadline, as if the ticking clock finally sweeps away distraction? This episode of *Rhythms of Focus* dives beneath that familiar surge, exploring why urgency can both ignite and exhaust wandering minds—especially for adults with ADHD.Join me as we untangle the hidden costs of deadline-driven focus and discover a gentler path: one where agency, rhythm, and self-compassion replace force and burnout. You’ll learn how to trade the chronic anxiety of “last-minute mode” for a kinder, more sustainable rhythm of engagement—one that honors both your creative energy and your need for rest.In this episode, you’ll discover:Why the “deadline rush” feels so compelling—and so drainingHow force-based focus erodes self-trust and agencyA practical, visit-based approach to build momentum without pressureThree actionable takeaways:Try a daily “visit” to your project: just show up, take a breath, and mark it done—no pressure to finishUse simple tools (a calendar, habit tracker, or even a scrap of paper) to gently anchor your attentionReframe deadlines as prompts for reality, not engines of anxiety—allowing your focus to flow with less self-judgmentThis episode also features an original piano composition, “Dandelion Wine”—a musical invitation to warmth, presence, and gentle growth.Subscribe for more mindful strategies, and visit rhythmsoffocus.com/visit for your free guide to building a rhythm that works with your wandering mind.LinksYour First Step to Breaking Free from Force Based Work (free PDF with signup)Rhythms of Focus - Episode 4Rhythms of Focus - Episode 9Keywords#ADHD #WanderingMinds #MindfulProductivity #Agency #FocusRhythm #GentleHabits #VisitBased #SelfCompassion #CreativeFocus #DeadlineAnxietyTranscript  The Night Before and The Deadline Sharpens FocusPicture this. It's the night before a big project is due. Your mind starts to feel sharper. Distractions fade. You're finally able to focus, powered by the pressure of this ticking clock. For many with wandering minds, ADHD, and beyond, this last minute surge is all too familiar.So what's going on under the surface? Join me on this episode of Rhythms of Focus as we consider reasons in the costs of deadline driven work and maybe find a kinder approach to making things happen that hopefully leaves you with a calmer sense of focus.  Force vs. Flow: The Hidden Costs of Pushing Yourself to FocusWhen we can't seem to get ourselves to do things, whatever those things are, we often resort to some form of force. And there's several means of force.One of them we've already looked at in episode six, which is the moral approach. This is where we can tell ourselves to "try harder" or shame ourselves among other possibilities.Another method, many use, is to leverage deadlines. As we go through our lives, we lose things, forget things, have trouble starting and stopping and more. Often this leads to feelings of guilt and shame. Every attempt and injury worsens our wounds and the world becomes that much more dangerous.It's difficult to know where danger is, but it always seems to be there. Having got ourselves into trouble many times over throughout our lives.So, we're always on the hunt for danger, sometimes believing or even finding ourselves to be the source. We can...

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• "I Just Don't Wanna" and the Power of Agency

  Feeling trapped by rigid productivity hacks or the pressure to “just start”? This episode of Rhythms of Focus invites you to reimagine focus—not as a battle of willpower, but as a gentle practice of agency. For adults with ADHD and wandering minds, agency is the skill of deciding and engaging non-reactively, even when emotions or distractions surge like waves. Instead of forcing yourself forward, you’ll discover how to nurture a sense of agency that honors your rhythms and restores trust in your own choices.In this episode, you’ll learn:Why agency—not force—is the missing ingredient for meaningful productivity and self-trustHow to move from shame-based or deadline-driven habits to a visit-based approach that supports your creative mindPractical ways to pause, sense your options, and make decisions that feel true to youKey takeawaysPractice “visits” instead of forcing action, building agency one gentle step at a timeUse mindful pauses to transform overwhelm into clarity and choiceReframe “I don’t wanna” moments as signals to honor your agency, not shame yourselfEnjoy an original piano composition, Wind at Play, highlighting the practice between play and agency.Subscribe to Rhythms of Focus and visit rhythmsoffocus.com for more resources, support, and inspiration designed for creative, wandering minds.Keywords#ADHD, #WanderingMinds, #agency, #gentleproductivity, #mindfulfocus, #visitbasedproductivity, #selftrust, #creativity, #selfcompassion, #rhythmsoffocusLinksEpisode S01E04 - From Force to Flow with a VisitEpisode S01E07 - Cautions of Dopamine and a Lean into Mastery“I just don’t wanna” and the Power of a Visit - Neurodivergent InsightsWhat’s the Difference Between PDA and Demand Avoidance? - Neurodivergent InsightsTranscript"I just don't wanna," it's a familiar refrain for those with wandering minds. So what do we do when we just don't wanna.  Agency, Not Force, Unlocks Gentle ProductivityYou may well know that once you're in it, you're good to go, but getting there can be terribly difficult. Yelling, "just start" hardly works. And when it does, it carries this host of troubles.In earlier episodes, I talked about dopamine and the "interest-based nervous system" as it's been called, and how we might use these ideas against ourselves to say that we need some chemical or preexisting emotion to get to work. We adopt a sense that we cannot work by our own will.But I did also hint at a third point of view.We often focus on attention. For example, one type of wandering mind often carries such a diagnosis. ADHD. It's right there in the title, right? Attention Deficit hyperactivity Disorder. And there's even the inattentive type where we say that is the main focus.But what's profoundly missing from the title and other wandering minds, such as the anxious, the creative, the absent-minded, and the like, is the sense of agency.Now, what is that? It sounds simple. Maybe boring. Why bother with such an abstract idea? What does agency have to do with anything?This central idea is a pillar to everything I write about, how I function as a psychoanalyst, and how I function as a teacher.If you want to know the...

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• Creative Brains Need More than Interest

  Feeling stuck waiting for motivation to strike? In this episode of Rhythms of Focus, we explore a gentler, agency-driven approach to productivity-especially for creative professionals, high-achievers with ADHD, and anyone whose mind tends to wander. Instead of relying on force, deadlines, or shame, discover how small, mindful “visits” and emotional rhythms can help you move forward, even when motivation feels out of reach.You’ll learn: • Why traditional productivity advice often backfires for wandering minds, and how to honor your emotions as guides rather than obstacles. • How the “CHIN-UP” emotions-challenge, interest, novelty, urgency, and passion- are helpful, but not enough for meaningful engagement. • Practical ways to create gentle transitions into focus, using visits and self-compassion as your starting point.Key Takeaways: • Show up to your work with a single, mindful visit-no need to force action. • Use your emotions as navigational tools, not barriers. • Mark each visit complete, no matter how small, and return with self-kindness.This episode features an original piano composition “Standing Deer” to inspire your own creative rhythm, a representation of passion to build in your own life.Subscribe for more gentle productivity strategies and visit rhythmsoffocus.com for resources and community.Keywords#ADHD #WanderingMinds #GentleProductivity #MindfulFocus #Agency #CreativeBrains #EmotionalRhythm #SelfCompassion #ProductivityTips #FocusWithoutForceTranscript No Dopamine? No laundry "Oh, I'm sorry. I, I can't do the laundry. I, I just don't have the dopamine."I am paraphrasing this from a social media post that is quite humorous as these videos often are. My question is "now what?"Do we wait for dopamine or interest or whatever to be able to act? Are we really at the mercy of some capricious muse?We can certainly laugh at these videos, but I think we owe it to ourselves to pick up from this point, because otherwise we're left throwing up our hands and saying, well, I guess I just don't have free will.Okay. But now what?  Certainly, it can be hard to get started. Transitioning from doing nothing to something, from something to something else. These can seem impossible. Others ask us-- we ask ourselves, why can't I move forward? Why can't I keep doing the thing over time?I had like to play for you this post that I found quite funny. Written across it is the words, "me absolutely riddled with ADHD applying for a job." Instagram Post hereAgain, quite funny, but I think we need to pick up from here.In recent years, this idea of an "Interest- based nervous system" has come to the front. The idea is that we can only function if we have this inherent interest in doing a thing.One psychiatrist, Dr. William Dodson describes a few motivating conditions for those with ADHD, and I think the concept can extend well for those with wandering minds.Namely, these conditions are:One. Challenge: a sense of being challenged within that window that works for us that can engage flow.Two. Interest: the sense that you inherently would like to do something.Three. Novelty is say, Hey, look, there's that shiny thing. I would maybe play around with this word novelty and replace it with the idea of discovery because I feel like it's more meaningful. Four is urgency: a sense that something's on fire. It needs to be taken care of now.And fifth. Passion: the sense that something developing over time throughout your days, giving you a sense of competency, identity, agency, and more.Together, these have sometimes been called an...

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