Consistency? My ADHD laughed

Hey 👋 welcome back to ADHDfounder! You may relate: before my ADHD diagnosis, I felt like I was stranded on an island, unsure if I was the problem or if there was something fundamentally wrong with me. The diagnosis gave me clarity, but no roadmap.

Now, I’m building the resources I wish I had. I’m creating the community I wish I was part of. And every week, my goal is simple: to make this newsletter worth opening, worth reading, and worth sharing.

Set a finish line 🏁 

Hyperfocus can be a blessing and a curse.

That’s why it’s important to set the finish line before you start.

Without direction, it’s easy to fall into a 6-hour black hole of Wikipedia rabbit trails or redesigning your calendar app for the third time this month (guilty). Before diving into a task, ask yourself: What does done look like?

For example:

• Writing an email? “I’ll draft the first version.”

• Cleaning your space? “I’ll clear off my desk.”

By defining a clear, achievable goal, you’ll not only finish the task but avoid the burnout spiral that comes from trying to do all the things. Aim your hyperfocus at the right target 🎯 

The myth of consistency (and why it doesn’t work for us)

Raise your hand if you’ve ever tried to follow productivity advice like, “Wake up at 5 a.m. every day, journal, and plan your day to the minute.” Now, keep your hand up if it worked. Yeah, same.

ADHD brains don’t always work well on cookie-cutter routines. Here’s why:

• Dopamine dysregulation: ADHD brains struggle to regulate dopamine, the neurotransmitter responsible for motivation and reward. This makes it harder to do tasks that don’t feel stimulating.

• Brain energy peaks and valleys: ADHD brains tend to operate in bursts of intense focus (thanks to hyperfocus) followed by periods of mental exhaustion.

Here’s a few ways you can flip the script:

• Batch working: Use your high-energy moments to create, plan, or execute in bulk. Guilt-free downtime follows.

• Flexible systems: Forget rigid planners. Use tools like voice notes (my personal favorite is Otter.ai), whiteboards, or mind maps to organize your chaos.

• Set your own rules: Some people ditch traditional advice altogether—focusing on creativity and flow instead of overplanning every detail.

The takeaway? You’re not failing at consistency—it’s failing you. Give yourself grace and the permission to start over again… and again… and again.

That’s a wrap! Whether you’re riding a hyperfocus wave or just trying to power through today, give yourself some credit.

Made it this far? Here’s your small win for today: 🏆

—Eugene (ADHDfounder) ✨