The SuperADD Playbook: Daily Habits That Boost Focus and CreativityAttention differences such as ADD/ADHD often come with a mixture of challenges and strengths — difficulty sustaining attention, but also bursts of creativity, rapid idea generation, and an ability to hyperfocus on things that deeply interest you. This playbook offers practical, research-informed daily habits and routines to help people with attention differences harness their strengths, reduce friction from weaknesses, and create a sustainable environment for focus and creative work.
Who this is for
This playbook is written for adults and older teens who identify with attention differences (ADD/ADHD), whether officially diagnosed or self-aware of tendencies like distractibility, impulsivity, or frequent creative bursts. It’s practical, nonjudgmental, and adaptable: pick the strategies that fit your life and tweak them.
Core principles
- Habit design beats willpower: structure your environment and routines so decisions require less effort.
- Small changes compound: 10–20 minutes of consistent practice daily often yields more than sporadic long sessions.
- Leverage strengths: design work and life around zones where you naturally hyperfocus or feel energised.
- Be experimental: track what works, drop what doesn’t, and iterate every 2–6 weeks.
Morning Routine: Set the tone
A predictable, low-decision morning routine reduces decision fatigue and primes focus.
-
Wake window and light exposure
- Aim for a consistent wake time within a 45–60 minute window.
- Expose yourself to bright light within 30 minutes of waking (natural sunlight is best) to stabilise circadian rhythm and alertness.
-
Hydrate and move
- Drink 250–500 ml of water on waking.
- Do 5–15 minutes of movement (stretching, yoga, or a short walk) to increase blood flow and cognitive readiness.
-
Single non-negotiable planning step
- Spend 5 minutes setting 1–3 key intentions for the day (not a long to-do list). Use a single-sentence priority and a time block for when you’ll do it.
-
Morning dopamine hygiene
- Delay email and social media for at least 60 minutes after waking to prevent reactive attention shifts and dopamine-seeking loops.
Work sessions: Use rhythm and structure
Sustained focus often needs supportive structure. Mix time-blocking, brief sprints, and recovery.
-
Time-blocking with purpose
- Block the day into focused sessions (e.g., 45–90 minutes) with clearly defined outcomes, not just “work.” Example: “Draft intro and outline for article (45 min).”
-
Pomodoro variants (sprint + recovery)
- Try 25–50 minute sprints with 5–15 minute breaks. Experiment to find your optimal sprint length; many with attention differences prefer 45–90 minute stretches when hyperfocused.
-
Use visible timers and accountability
- Visual timers, phone alarms, or apps that show remaining time help anchor attention. Consider pairing sprints with a coworker or accountability partner for regular check-ins.
-
Single-tasking and context switching limits
- Limit context switches by grouping similar tasks (emails, calls, creative work) and batching them at set times.
-
Environmental cues for focus
- Create a “focus kit”: headphones, a playlist or white noise, fidget tool, and a clear desk. Put a small object on your desk that signals “deep work” to your brain.
Creative work: Nurture idea flow and refinement
Creativity often comes in bursts. Use two-phase workflows: capture broadly, edit tightly.
-
Capture first, curate later
- Keep a rapid-capture system (notes app, voice memos, pocket notebook). When an idea arrives, capture it without editing. Set a daily or weekly session to organize captures.
-
Use divergent/convergent cycles
- Spend a set session generating many ideas (divergent), then a separate session for selection and refinement (convergent). The separation prevents premature editing from shutting down creativity.
-
Rituals to enter creative mode
- Use short pre-creative rituals (lighting a candle, a 2-minute breathing exercise, a specific playlist) to signal the brain that it’s time to create.
-
Externalize structure for editing
- When refining, use checklists and templates to guide revision so editing feels less vague and more procedural.
Movement, sleep, and nutrition: Biological supports
Cognitive performance links strongly to physiology.
-
Sleep consistency
- Aim for regular sleep/wake times and 7–9 hours total sleep. Consistent sleep timing improves attention and mood.
-
Movement breaks and exercise
- Short movement breaks every 60–90 minutes reduce restlessness. Regular aerobic exercise (3–5x/week) improves executive function and mood.
-
Nutrition and steady energy
- Prefer protein-rich breakfasts, balanced meals, and regular snacks to avoid blood sugar dips. Stay hydrated throughout the day.
-
Caffeine strategy
- Use caffeine deliberately: a moderate dose in the morning can boost focus, but avoid caffeine within 6–8 hours of bedtime. Taper if it increases anxiety or disrupts sleep.
Digital minimalism: Reduce attention tax
Technology is designed to capture attention. Reclaim it with rules and tools.
-
Notification triage
- Turn off nonessential notifications. Use “focus mode” or Do Not Disturb during sprints.
-
App and browser hygiene
- Limit open tabs and use website blockers for distracting sites during focused periods.
-
Inbox design
- Use folders, canned responses, and scheduled email windows (e.g., twice daily) to avoid constant task-switching.
Social and environmental supports
Design your environment and social structures to reduce friction and provide accountability.
-
Communicate working style
- Let colleagues or housemates know your focus windows and preferred communication methods. Simple signals (like a desk flag) work.
-
Use external accountability
- Pair with an accountability partner, join co-working sessions, or use brief daily stand-ups to maintain momentum.
-
Reduce decision load at home
- Meal prep, capsule wardrobes, and simplified routines cut down everyday decisions that drain attention.
Emotional regulation and mindset habits
Managing emotions and motivation matters as much as scheduling.
-
Name the feeling, then choose the next action
- If you feel overwhelmed, name it (“I’m anxious”), then pick one small next step (e.g., open the document and write a single sentence).
-
Use small wins to build momentum
- Break tasks into visible, finishable chunks. Each completed chunk releases dopamine and reinforces action.
-
Reframe mistakes as experiments
- Treat failed attempts as data. Adjust one variable at a time and retest.
Tools and templates (practical examples)
- 5-minute morning priority: write today’s 1–3 priorities on a sticky note and place it on your keyboard.
- Sprint template: Goal — (45 min) Draft first 500 words. Break (10 min). Review (30 min).
- Capture system: Quick voice memo labeled “Idea — [topic],” saved to a weekly “brain dump” folder.
- Weekly review prompts (20–30 min): Which tasks moved me forward? What drained energy? What to try next week?
Troubleshooting common problems
- If you feel restless during sprints: shorten the sprint or add a quick 2–3 minute movement break mid-sprint.
- If ideas feel overwhelming and chaotic: schedule a single weekly “curation” session to sort captures.
- If sleep is poor: move caffeine earlier, dim lights in the evening, and limit screens 60–90 minutes before bed.
Adapting the playbook: make it yours
Start by choosing 3 small changes from this playbook (one morning, one work-session habit, one biological support). Try them consistently for 2–4 weeks, measure what changes, then iterate. Keep what helps; drop what doesn’t.
The SuperADD playbook is less about fixing attention and more about designing a life where attention differences are manageable and often advantageous. Use these habits to reduce friction, increase focus windows, and amplify creative strengths.
Leave a Reply