what is there best daily routine for a person with adhd to regain focus?

To enhance focus for someone with ADHD, Andrew Huberman suggests incorporating several strategies into a daily routine:

1. Mindfulness Meditation: Practicing mindfulness or meditation for about 5-10 minutes daily can significantly improve focus and memory recall. This involves sitting quietly, focusing on your breathing, and bringing your attention back when it drifts. It's a simple, cost-free technique that can be performed at any time of the day except late at night if it disrupts sleep 1.

2. Visual Fixation Exercise: Staring at a visual target for a minute or two before beginning tasks can activate neural circuits that enhance focus for the following 10-20 minutes. This method is supported by studies showing its effectiveness in increasing attention span 2.

3. Remove Distractions: Create an environment conducive to focus by minimizing distractions. This can be achieved by turning off your phone, using hats or hoods to narrow vision, akin to using blinders on horses, thus helping in maintaining attention on tasks 2.

4. Leverage Enjoyable Tasks: Engage in activities that naturally interest you, as individuals with ADHD can often hyper-focus on subjects they enjoy. This reveals an innate capacity to concentrate, which can be nurtured with practice 2.

5. Healthy Lifestyle Habits: Ensure great sleep and proper hydration. These foundational elements are crucial for maintaining overall cognitive function and focus. Additionally, finding the right level of caffeine that boosts alertness without causing jitteriness can be helpful 1.

By integrating these non-pharmacologic approaches, individuals with ADHD can enhance their focus and attention in daily activities.