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TDAH y concentración, explicados con sencillez.
Lecturas breves escritas para cerebros con TDAH: primero lo esencial, secciones pequeñas y una cosa para probar hoy. Nada de textos de 40 minutos. En cada guía, las claves sobre el TDAH y lo que puedes hacer están resaltadas, para que puedas leer en diagonal.
Cómo concentrarte con TDAH: 7 pasos que encajan con tu cerebro
Cómo concentrarte con TDAH: escribe un objetivo, achica el primer paso, haz visible el tiempo, frena las distracciones, premia tu avance y practica volver.
Leer →Dopamine menu for ADHD: what it is and how to build one
A dopamine menu is a list of healthy boosts you plan ahead. Where the idea comes from, what science does and doesn't say, and how to build your own.
Leer →ADHD at work: how to focus through interruptions and email
How to focus at work with ADHD: protect focus blocks, batch email and chat, make switching cheaper with a ready-to-resume note, and ask for accommodations.
Leer →ADHD hyperfocus: what it is and how to steer it
Hyperfocus is deep absorption where time and the world fade. What research says about ADHD and hyperfocus, its upsides and costs, and how to steer it.
Leer →ADHD procrastination: why "later" wins, and how to make "now" easier
Why procrastination sticks with ADHD (later rewards feel small, dull tasks feel heavy), and what helps: sooner rewards, smaller starts, self-forgiveness.
Leer →ADHD task paralysis: why you freeze, and how to get moving
ADHD task paralysis is freezing in front of too many tasks, or one that feels too big. Why it happens, and five steps to move: dump, pick, shrink, plan, start.
Leer →YouTube and ADHD: keep the useful videos, skip the rabbit hole
YouTube is a great teacher and a perfect trap for ADHD brains. How to search instead of browse, turn off autoplay and the home feed, and get back fast.
Leer →Coding with ADHD: focus strategies for developers
Coding with ADHD: what research on software engineers with ADHD found, and practical ways to handle rabbit holes, interruptions, estimates and restarts.
Leer →Focus music for ADHD: noise, lyrics and what research says
Does music help ADHD focus? What studies say about white, pink and brown noise, lyrics, your favorite music and binaural beats, and how to test what works.
Leer →How to study with ADHD: methods that work with your brain
How to study with ADHD: short blocks, testing yourself instead of rereading, spacing sessions out, keeping the phone away, and using your school's support.
Leer →Writing with ADHD: how to beat the blank page and finish drafts
Writing with ADHD: why the blank page is so hard, and what helps: a simple plan, brief daily sessions, drafting before editing, and stopping mid-flow.
Leer →Website blockers vs gentle nudges for ADHD: what the research says
Website blocker or gentle nudge for ADHD? What studies found about lockouts, pauses and reminders, and how to choose the right fit for your worst distraction.
Leer →Reward the comeback: what a 61,000-person study says about getting back on track
Missed a day? In a study of 61,293 gym members, rewarding the return after a slip worked best. How to reward restarts and build a forgiving ADHD streak.
Leer →ADHD and the endless tab: how to stop scrolling when you should be working
Doomscrolling with ADHD when you should be working? Learn why feeds are so sticky and how to set up your browser so it's easier to stop scrolling.
Leer →Drifted again? How to get back on track with ADHD (without the shame spiral)
Drifted off task again? How to get back on track with ADHD in four gentle steps, and why self-forgiveness, not shame, makes the next restart easier.
Leer →How to start a task with ADHD: the 2-minute on-ramp
Struggling to start a task with ADHD? Shrink the first step to two minutes, write one goal, set a 10-minute timer, and begin before you feel ready.
Leer →Why ADHD brains need instant rewards (and how to use that)
Why do ADHD brains need instant rewards? What research on delay aversion and dopamine suggests, plus simple ways to make progress feel rewarding now.
Leer →Body doubling for ADHD: why working next to someone helps
Body doubling for ADHD means working alongside another person, in person or online. Learn why it may help you start and stay on task, and how to try it.
Leer →ADHD time blindness: 9 ways to make time visible
ADHD time blindness makes hours vanish and deadlines feel unreal. What research says, and 9 practical tools to make time visible, from timers to done lists.
Leer →Pomodoro for ADHD: why 25 minutes might be the wrong number
Does Pomodoro work for ADHD? It can if you adapt it. Pick 10, 25, 50 or 90 minutes by energy, keep breaks feed-free, and let a good streak keep going.
Leer →Does gamification help ADHD? What the research actually says
Does gamification help ADHD? An honest look at the research on gamified learning, a prescription video game, reward worries and what good design needs.
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