Ourselves Podcast 5 ways to improve your focus by 20x WITHOUT adderall
In this solo episode, I unpack the silent killer of creative momentum: distraction. We live in a world built to hijack our attention: our phones, our feeds, our dopamine loops. It’s not that we’re lazy or unmotivated…it’s that our focus is constantly under attack.
I share my personal struggles with what I call "creative erosion," the mental fragmentation that prevents us from sitting down and getting meaningful work done. This isn’t just about ADHD. It’s about a system that trains us into constant stimulation. If you've ever found yourself unable to read a book, finish an edit, or write a pitch without 17 interruptions, this episode is for you.
I also give you five practical, stimulant-free tools that have radically improved my ability to focus. From raw dog walks (yup, no phone) to the surprising cognitive power of saffron tea. No gimmicks. Just real tools for real creatives.
00:00 Introduction
01:55 The Impact of Dopamine
02:14 Constant Stimulation and Its Effects
03:23 Mental Fragmentation
04:02 Personal Struggles with Focus
05:25 Creative Erosion
05:43 Attention Hijacked
05:50 Avoiding ADHD Medication
06:49 Five Tips for Sharpening Focus
06:54 Creating a Non-Negotiable Routine
07:46 Morning Routine Details
08:32 Importance of Routine
09:17 Weekend Routine Challenges
09:34 Focus Through Walks
11:01 Checklist Therapy
11:22 Using Notes App for Productivity
12:20 Prioritizing Tasks
13:48 Killing Notifications
15:12 Purposeful Phone Checking
15:25 Saffron Tea for Focus
16:07 Benefits of Saffron
17:04 Conclusion and Final Thoughts
Follow Arrad (podcast host)
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