Dr. Kourosh Dini, a clinical psychiatrist and productivity expert behind the Waves of Focus program, shares insights on managing attention in a distracting world. He highlights how personal hobbies can enhance mental well-being and emphasizes the joy of writing with pen and paper. Discussion of ADHD reveals strategies like anchoring for improved focus. Dini advocates for dedicated productivity blocks and explores the psychological aspects of habit formation. Listeners are encouraged to seek resources that foster concentration and actionable inspiration.
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Quick takeaways
Dr. Kourosh Dini highlights the importance of creative hobbies in maintaining mental health and fostering joy amidst adult responsibilities.
He emphasizes understanding the unique manifestations of ADHD, advocating for a nuanced approach rather than relying solely on diagnostic checklists.
Dr. Dini introduces the 'anchoring' technique that aids in managing distractions and enhancing focus by visually organizing tasks for clarity.
Deep dives
The Journey to Productivity
Dr. Kourosh Dini's journey into the realms of productivity and time management began from a place of deep creativity and playfulness during his childhood. He candidly reflects on how this creativity faded during medical school, where rote memorization left little room for personal connection or intuition. However, it was during psychiatry residency that he reconnected with his creative instincts, sparked by discovering David Allen’s 'Getting Things Done' methodology. This method introduced him to crucial concepts like a trusted system, which he felt resonated deeply with his practice in psychoanalysis.
The Value of Hobbies
Dr. Dini emphasizes the critical role of hobbies and creative pursuits in maintaining mental health, especially as adults often sacrifice these passions for professional or familial obligations. He recounts personal experiences, including the joy of playing piano and reading physical books, which have enriched his life and mental well-being. Rather than viewing hobbies as frivolous, he advocates for them as essential components for grounding oneself amidst personal and professional chaos. By returning to and valuing hobbies, individuals can rediscover joy and a sense of play that gets lost in adulthood.
Understanding ADHD and the 'Wandering Mind'
In discussing ADHD, Dr. Dini addresses the growing recognition of this condition and its numerous manifestations throughout different life stages. He cautions against oversimplifying ADHD to mere symptom checklists from diagnostic manuals, stressing that no two individuals experience it the same way. He introduces the concept of the 'wandering mind,' describing how varying life circumstances can lead to hyper-focus or distractibility and impact emotional regulation. This concept seeks to empower individuals to understand their unique cognitive processes rather than fitting themselves into rigid categories.
Anchoring Technique for Focus
Dr. Dini presents the 'anchoring' technique as a method to help individuals manage wandering thoughts and enhance focus. This technique involves writing down current tasks and options, allowing one to visually organize their thoughts and create a sense of clarity. By circling a task to commit to it, individuals can engage in the work with more intent, while also allowing room to acknowledge distractions. This method promotes a healthier relationship with one's workload, enabling individuals to feel empowered rather than forced into action.
The Journey of Building Trust.
Throughout the conversation, Dr. Dini stresses the importance of building trust between one's past, present, and future selves. He suggests that many individuals struggle with agency due to past experiences that erode their confidence in their abilities. Instead of relying on forceful productivity methods, he encourages adopting a visit-based approach where small, manageable steps are taken toward larger goals. By recognizing the emotional basis behind procrastination and allowing oneself to engage minimally at first, individuals can gradually reclaim their sense of agency and productivity.
Earlier, I had the pleasure of interviewing Dr Kourosh Dini, a clinical psychiatrist who is also very prominent in the productivity world with his Waves of Focus programme and his fantastic weekly Wind Down newsletter (which I highly recommend you subscribe to)
I first encountered Kourosh in 2012 when he spoke at the OmniFocus event at MacWorld. I then began following his work.
In this chat, we discuss focus, ADHD, and much more. There’s so much in this episode, so get your pens and paper ready—you’re going to need them.