In this episode 31 protocols
▶ 35:07 Daily Scheduling System Behaviors “And what I tell them is that the part of you that's going to help make the schedule that works for you So isn't some evil taskmaster trying to make you do what you don't want to do.” ▷ 36:02 Sleep Behaviors “I tell people you need to have the four basics and sleep is far and away the biggest basic particularly for it's it's essential for all of us but it's particularly critical for ADHD.” ▷ 36:33 Exercise and Movement Behaviors “So the four essentials I say are sleep, eating, exercise, or some amount of movement, because again, with the hyperactivity, there's people who can sit at a desk for 12 hours, not even getting up for a bathroom break or to eat or anything.” ▷ 36:56 Relaxation and Meditation Behaviors “And then the fourth thing I put in is a miscellaneous category of me time, relaxation, meditation.” ▷ 39:12 Regular Meal Schedule Behaviors “So having a regular meal schedule. So having a regular meal schedule.” ▷ 46:58 Morning Cold Exposure Behaviors “I would do something else that I know raises epinephrine, which is I'll do a cold plunge first thing in the morning of one to three minutes long.” ▷ 46:58 Cold Plunge Tools “I would do something else that I know raises epinephrine, which is I'll do a cold plunge first thing in the morning of one to three minutes long.” ▷ 49:45 Pre-Decide a Reasonable Bedtime Behaviors “So for people with ADHD, one is deciding on what's a reasonable bedtime, thinking about this ahead of time.” ▷ 49:57 Avoid Late-Day Arousal Behaviors “And two, eliminating any stimulation or exercise I'm a big fan of.” ▷ 50:18 Keep Phone Out of Bedroom Behaviors “So the biggest single tool in modern life is do not have your phone in your bedroom. And that's hard for lots of people to do, but if it's there, you're going to be checking it.” ▷ 51:46 Box Breathing Behaviors “I mean, there are other box breathing and other techniques that help someone relax.” ▷ 51:55 Cyclic Sighing Behaviors “So we know cyclic sighing engages the parasympathetic nervous system, our rest and digest system. I mean, one of the things that happens normally in the transition every night when you fall asleep is you're going from primarily sympathetic tone to primarily parasympathic tone.” ▷ 57:02 Avoid Caffeine Late in the Day Behaviors “Exercise, aside from encouraging people to not exercise too late in the day, certainly not caffeine and exercise late in the day.” ▷ 57:27 Exercise for ADHD Behaviors “Yeah, there's a few studies looking at acute aerobic exercise. Part of it is that it's hard to study people when they're exercising during many exercises. I mean, you're not going to wire someone up when they're swimming, for example.” ▷ 1:35:16 Nicotine Supplements “So there's some well-done research showing nicotine is helpful for improving some of the executive functions, sustained attention.” ▷ 1:39:11 Caffeine Supplements “And the other half say, it's a stimulant. Lots of people are using it with these other stimulants, both full-blown stimulants and non-stimulant ADHD medications. And as long as you know it's part of the picture and you're trying to be constant with your dosage or aware of it, then fine. And maybe it helps you get away with the lower dose of the prescription.” ▷ 1:42:24 L-Theanine Supplements “There is some study looking at caffeine and L-theanine together and having some, at least in a tiny handful of studies, some measurable beneficial effect on, I think it's mostly kids that have been looked at, and nothing dangerous found across a pretty broad range of L-theanine dosages.” ▷ 1:45:58 Fish Oil (EPA-focused omega-3 with DHA) Supplements “And there the recommendation is usually target about 1,000 milligrams of EPA, of icosapentaenoic acid a day. If you're seeing some benefit but it feels like that there's more room for improvement, so this is my mod, I tell people then you could probably double it reasonably.” ▷ 1:52:49 Varied Diet at Somewhat Regular Intervals Diet “Yeah, only to the extent of trying to have a varied diet and eating at somewhat regular intervals.” ▷ 1:53:33 Cognitive Behavioral Therapy Behaviors “So I'll start by stepping back a little bit and broadening it. I'll get to the video game things. But one of the effective approaches that helps with symptomatic reduction with ADHD is cognitive behavioral therapy.” ▷ 1:55:55 Task List Behaviors “At the core of both of those approaches is having a system of scheduling each day... and having a task list in combination with that.” ▷ 1:56:17 One Consolidated Task List Behaviors “You probably have 17 task lists. One's New Year Coffee. One's at the grocery store. One, it's having one consolidated list because if it's everywhere, then it's nowhere.” ▷ 1:56:32 Prioritize Tasks by Urgent and Important Behaviors “The simplest triaging or organizing approach is having the things that are both urgent and important. So if it happens to happen today, those get in the A category. The things that are important but aren't as urgent are the B category, and all the other things are the C.” ▷ 1:57:28 Decrease Procrastination Behaviors “So the CBT approach can work with decreasing procrastination.” ▷ 1:57:34 Structure Your Workspace Behaviors “It can help with structuring your own workspace, given that you probably have much more trouble doing that and not doing it spontaneously.” ▷ 1:57:45 Extend Concentration Time Behaviors “It's how to eliminate distractions and modules on even extending your concentration time.” ▷ 1:57:45 Eliminate Distractions Behaviors “It's how to eliminate distractions and modules on even extending your concentration time.” ▷ 2:00:28 Put Social Media on a Separate Old Phone Behaviors “I've made it a point to put social media on an old phone. So those apps are only on that phone.” ▷ 2:01:13 Use App Blockers Behaviors “There are apps that will help shut you out of Facebook or Discord or TikTok or whatever it is if you can't exert your own willpower.” ▷ 2:01:25 Lock Box Tools “And if the app approach doesn't work the next level up is there are all sorts of companies making lock boxes and physical devices where you can lock yourself out to their device for certain hours of the day.” ▷ 2:33:19 Morning Bright Light Exposure Behaviors “I got to do work in the early 80s on bright light therapy for winter depression, which has a measurable impact as strong as medication.”