ADHD Body Doubling
Work alongside another person (in-person or virtual) to create external accountability. The mere presence of another person...
25-50 min per session
ADHD Dopamine Menu
Create a personal menu of dopamine-boosting activities organized by effort level. When you feel stuck, paralyzed, or...
15 minutes to create, used as needed
Attention Restoration Through Nature Exposure
Attention Restoration Theory (Kaplan 1995) proposes that directed attention — the effortful, top-down focus required for modern...
20-90 minutes, 3-5 times per week
Brown Noise for Focus
Play brown noise (deeper than white noise) through headphones while working. Brown noise masks distracting sounds and creates a...
No extra time — plays during existing work
Deep Work Blocks
Cal Newport's protocol for scheduling extended periods (90 min to 4+ hours) of completely undistracted, cognitively demanding...
90 min to 4+ hours per session, daily practice
Dual N-Back Working Memory Training
Dual N-Back is the only cognitive training paradigm with replicated evidence for transfer to fluid intelligence (Gf) — the...
20 minutes daily, minimum 4-6 weeks for measurable transfer
Huberman Focus Protocol (90-Minute Ultradian Cycles)
Work in 90-minute focused blocks aligned with your brain's natural ultradian rhythm. Within each block: first 5-10 min of...
90 minutes per focus block, 2-3 blocks/day
Visual-Spatial Training Exercises
Visual-spatial processing — the ability to mentally manipulate objects, navigate space, and think in images — is mediated by the...
15-20 minutes daily for targeted exercises, plus spatial navigation integrated into daily life