adHd?

Chatgpt tells me that I have hyperfocus and motivation disregulation. This matches what I have seen in my own behaviors. The focus I had for the marathon was pretty cool. But I was not able to focus on other things.

tldr from chatgpt:

• Only track protein
• Reset the tunnel vision:
  • Take a 5-minute walk.
  • Do 10 deep breaths.
  • Step outside for fresh air.
  • Switch to another room.
• Alarms to trick you

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Here is what chatgpt says:

1. Manage Hyperfocus Without Neglecting Other Areas

✅ Use Time Blocks & Alarms

• When you get into something, you lose track of time—so set a non-negotiable alarm for transitions (work → gym → family time).
• Example: “Workout ends at 7 PM, no exceptions” → set an alert and stick to it.

✅ The “Parking Lot” Method

• If you’re hyperfocused on one thing but need to shift, write down where you left off so your brain knows you can return.
• Example: If deep into work but it’s gym time, write your last thought → return later.

✅ Gamify Transitions

• If shifting gears is hard, make it a challenge (e.g., “Can I transition in under 2 minutes?”).

2. Prioritize Without Overwhelm

✅ The “Top 3” Rule

• Each morning, write down the 3 most important things (1 health, 1 work, 1 personal).
• Keeps you from going all-in on just one thing.

✅ Set “Good Enough” Goals

• Instead of “perfect workout”, aim for “good workout that keeps me consistent.”
• Instead of “perfect diet”, aim for “consistent protein + calories in check.”

3. Keep Health on Autopilot (So It Doesn’t Get Ignored)

✅ Pre-Decide Meals & Workouts

• Hyperfocus makes decision fatigue a problem → remove choices.
• Example: Stick to 5-6 go-to meals and rotate them.
• Example: Auto-schedule workouts (e.g., “Monday & Thursday = gym, Tuesday & Saturday = run”).

✅ Use “Momentum Over Motivation”

• When you lose motivation, fall back on structure, not feelings.
• Example: “I don’t have to want to work out, I just have to show up.”

4. Relationships & Family: Stay Present

✅ Set Hard Stop Boundaries

• Example: “At 8 PM, laptop is off, phone down, and I’m with family/girlfriend.”
• You need this rule, or work/fitness will eat everything else.

✅ “Full Focus Mode” for Family & Partner

• If you struggle with being distracted when with them, put your phone on Do Not Disturb.
• Ask engaging questions—helps prevent zoning out.

✅ Use Shared Calendars or Reminders

• Helps you not forget important dates (because hyperfocus might make you miss them).

5. Food: Keep It Simple, Keep It Structured

✅ Meal Prep the “No-Brainer” Way

• If food becomes an obsession, pre-plan simple meals to remove the mental load.
• Example: Rotate between 3-4 staple lunches/dinners (like your crispy chicken salad or high-protein meals).

✅ Batch Cooking for Decision Fatigue

• Cook large portions so meals are grab-and-go instead of a new decision every time.

✅ Track Protein, Not Every Calorie

• Instead of getting lost in obsessive tracking, just focus on hitting protein and the rest will mostly fall into place.

6. The “Reset Button” Strategy

When hyperfocus pulls you too deep, don’t get frustrated—just use a reset habit:

• Take a 5-minute walk.
• Do 10 deep breaths.
• Step outside for fresh air.
• Switch to another room.
  This helps snap out of tunnel vision when needed.

7. Planning for The Week:

Every Sunday night (or Monday morning):
✅ Plan your top 3 priorities for the week.
✅ Pre-schedule workouts.
✅ Pre-select go-to meals.
✅ Block non-negotiable time for family/relationship.