Some things that works well for _me_:

1) Good noise-cancelling headphones. I'm extremely sensitive to noise in the office.

2) Repetitive, monotone music. My productivity rises by 2-5x if I listen to hours and hours of repetitive techno sets. It's like I'm micro-dosing on LSD or something and the code is just flying out of my fingers.

3) Not getting disturbed when the headphones are on. Communicate with your team that headphones on = use Slack for communication, because you are in The Flow State

4) https://selfcontrolapp.com/ to help prevent procrastination

5) Martial Arts with sparring. Could be anything like MMA, BJJ, Muay Thai, kick boxing, boxing, wrestling, some types of Karate etc. Helped me a lot. Not only the obvious (getting ripped/in shape, confidence boost, positive effects on the brain from exercising) and blowing off some excess ADHD energy, but as an introverted nerd you learn how to keep stable eye contact and you stop being irrationally afraid of conflicts. It has made me much calmer as a person, and I don't have any burst of rage anymore. Cannot stress enough how much this has helped my career and at softening the symptoms of both ADHD and Asperger's.

6) Healthy sleeping patterns & diet. Without this, I can fall asleep in meetings (and have done it numerous times).

7) If you work at a company where you have the ability to skip meetings you deem are unnecessary - use it! The less bored you are, the more likely you are to be able to focus and not procrastinate, I think.

8) I like getting out of the office during lunch, just to get some air/sunlight/short change of environment. Feels like I'm less bored when I get back to my desk.

9) If I'm taking on a bit too big of a task, I try to break it down into subtasks because otherwise I get bored and start to procrastinate. I need very clearly defined units of work to work efficiently.

This 1000x. I try to keep a pool of those kind of tasks when I can't concentrate on my main task so I still feel like I'm making some progress. It's helped a lot.

Regarding the noise, I was surprised by how much of a problem it was, because I love working out of coffee shops. I hope I find a way to work around it. I just wish I didn't have to have an elaborate way to escape noise just to work.

5) I don't do martial arts, but I'm a skateboarder and have been progressing through mountain hiking hopefully to mountaineering and climbing and hitting the gym 3 or more times a week. It's always been something I do, but if I get too into work or something and forget to do any of it, I do get restless and my focus deteriorates even more. Also a great way to meet people.

How did you get your sleep shit together?

Just to name a few:

- Reclaim Your City - Slam Radio - PoleGroup - Scopavik - On The 5th Day - The Brvtalist - HATE - Owt - HEX Barcelona - KHIDI

Or these artists “guest sets”, regardless of channel they are posted on:

- Cliche Morph - Michal Jablonski - IGNOTA - Blazej Malinowski - Perc - Violent - Setaoc Mass - Lewis Fautzi - Amotik - Sept - Schlømo - Luigi Tozzi - Albert van Abbe - Oscar Mulero - Sigha - Randomer - Reflec - Joachim Spieth - Kwartz - Massa - Reggie van Oers - Ancient Methods - SNTS - Headless Horseman - Phase Phatale - Svarog - TommyFourSeven

And the list goes on and on. Hope this is useful for somebody.

Learn HTML5 canvas. Learn SVG. Learn to make components in whatever framework you're on and get really good at it. Get into webgl. Make yourself the special projects guy. Go deep where others won't.

Hyperfocus is your super power; research it, figure out what puts you in hyperfocus, and what keeps you there. Listed above are some of the things that do it for me (that exist in the overlap between your job and mine).

Can you explain how you figure this out? Any examples?

I don't have ADHD but I do notice some projects give me intense hyperfocus. Generally it's when it's some MVP or problem I start working on where it feels like I've happened upon an unexplored and potentially great idea - this includes there being lots of design issue to think about where there's lots of fruitful avenues to explore and prototype. My hyperfocus tends to end when I've explored the design space enough that I now have to step back and make tough tradeoffs.

That's the most I've tried to make sense of it. I know it's very common for people to get super enthusiastic when starting projects and then they lose steam when the fun stuff is out of the way so I don't read much into it.

Volunteering for nightmare projects is also a good idea. I'm coincidentally working on Canvas as I'm writing this, which is a relatively novel and challenging topic. You're right in saying it's the hard stuff that keeps you focussed.

How does this help with engagement? Problem solving?

Is there a study of effects of long-term, habitual usage of Ritalin?

I also disagree with advice that you should not be medicated. Ritalin provides a 200% productivity bump for me, allowing me to decide what I want to focus on, instead of my natural "most interesting thing wins". The organizational and focus adaptations you made to survive before you were medicated become extra advantages once you are medicated and don't require them.

I have a rule never to visit entertainment or social websites at work. Hackernews is the furthest I'll allow myself to stray in that direction. Entertainment sites will feed your distraction and we want that to starve.

This is the list I am listening to currently: https://open.spotify.com/playlist/7wwb18SxFVP9XYqxL09dDw?si=...

I look for music that will keep my heart rate high and isn't created to evoke an emotional response. My aim is to be voracious in the office when it comes to completing tasks. I average 5 times the daily throughput of my coworkers. When I run out of new tasks, I set myself on building alternate versions of existing code to see if I can improve on core metrics or malleability until new work arrives. The best version goes to production. I never stop moving.

I am a software architect and lead dev, I field on average 4 "gotcha" technical questions an hour, while working on the high risk tasks within the application. ADHD (if yours is like mine) provides you the ability to context switch with much less of an issue than others (even when medicated). It also allows you to more rapidly switch between a micro and macro perspective than others; although this is a skill you'll have to train in. Also train in communicating well. Err on the side of over-communication if you're going to work on tasks you weren't assigned when you run out of work; with practice, this will keep you from stepping on other's toes.

I grew up playing multiplayer twitch arena FPS and FPSZ games (quake, tribes) and competitive fighting games (street fighter). Fast paced strategy, adaptation, execution precision, and rapid skill improvement are my comfort zone. You can approach professional programming the same way. You improve by doing; so do a lot and you'll improve rapidly.

I wind down in the evenings reading documentation and decompiling/poring over the code of programmers I admire and researching why they did what they did.

I have worked with a lot of programmers I can see ADHD symptoms in who try to mask them and fit in with the norm. They slow themselves down. I say you were born an outlier; make it work for you. Speed up until you're not distracted anymore. Push and refine what makes you special. Automate busywork (busywork is your worst enemy; but automating it is fun). Our industry is as ADHD friendly as it gets; your work time can be play time. Just make sure you never give a coworker an opportunity to say you are reckless (or God forbid, and opportunity to prove it).

> I look for music that will keep my heart rate high and isn't created to evoke an emotional response. My aim is to be voracious in the office when it comes to completing tasks. I average 5 times the daily throughput of my coworkers. When I run out of new tasks, I set myself on building alternate versions of existing code to see if I can improve on core metrics or malleability until new work arrives. The best version goes to production. I never stop moving.

This is where I want to get to and feel like it's possible. I just left the office to go to a coffee shop because there's more going on. I usually get sucked into troubleshooting very easily, and excelled the most when I worked at a sports retailed as there "webmaster / all-around IT guy", as it had be programming most of the time but also running around and working on a lot of different things all the time.

I'm good at handling context switching between problems and scopes, but not as much in a meeting vs programming. They seem to require completely different modes for me. I'm very social, so if I'm interrupted by something remotely social, I'll usually—willingly—get absorbed into it and forget that I'm supposed to be doing work.

Thanks for the responses, you're killin it.

As others have recommended, repetitive music helps. The prodigy, Infected Mushroom, cowgirl, combichrist, etc are all on my work playlists.

I found keto really helped a lot for me to get sustained focus, YMMV.

If you do get flow, ride it.

I would experiment with plenty of exercise during the work week to try to find a mellow yet energetic state.

I would look for ways to do something you find fascinating as a way to engage with the work. As an example, experiments with debuggers can give you a different way to engage with code.

Don't be afraid to go back and forth between more and less code centric jobs. You may have a significant advantage context switching for presales engineering and roles that deal with more unexpected runtime problems, etc.

I would think the opposite: with lower working memory, context switching will be more painful and impose greater performance problems.

I equate it to the threading model; instead of a single thread, we have a main thread, and x (let's say 5) additional threads running in the background. Our scheduler is peculiar. We can swap the main thread for a background thread easily, but we can't stop the background threads from running, and when unmedicated, they all fight to be the main thread, trying to tempt the scheduler into switching over. Hyperfocus occurs when the main thread panics, and the scheduler assigns all of the other threads to dump their workloads and help. You’ve spent your life adapting to keeping up with expectations using 1/6th of your processing power. Now all 6 cores are working on the same problem and you temporarily have a superpower.

From what I understand (and this is an oversimplified layperson's understanding, so forgive me), we are unusually low on neurotransmitters and messages have a harder time making it across long distances without unusual effort.

It is by default difficult to maintain hyperfocus. It is a skill that needs to be practiced and exercised; but once you get it down, you can maintain it while switching between completely unrelated tasks.

Hyperfocus is triggered when tasks are mentally taxing. As long as everything I am working on is difficult, I can work on 5 tasks at a time (switching between them at interval) and complete them all quickly and effectively. Busywork is what stops me in my tracks; as soon as I don't have to think, I am dead in the water.

How you handle maintaining hyperfocus depends on the situation; early in my career, when presented with a busywork task, I'd either automate it (ramping up the complexity), or take on a difficult stretch goal and switch between that and the busywork every x minutes so I can keep my brain awake. Now that I can pick and choose what I work on, I just take the hard stuff and nobody seems to have a problem with that.

Fun fact: most of the "genius" movie tropes are just exaggerated ADHD symptoms and hyperfocus quirks.

This surprises me because my own experience is one where I lack

1) the biological equivalent of an Instruction Pointer.

2) the working memory to hold both my previous task's information and my current task's information in my head.

So, if I have to switch tasks a bunch, I don't properly load the info for my current task into working memory.

2. Allow yourself to work in different locations, don't get married to a single desk

3. Spend the last hour of every day wrapping up your work and documenting a personal list for tomorrow

4. Do not allow yourself to stay late just because a problem isn't solved. It's better to learn to wrap a project up, than solve it. ADHD can a habit of taking every evening from you when on a focus high

4. Pick up a course online that is relevant to work and follow it

5. I found my ability to focus significantly better with single technology tickets. I would encourage changing technologies and projects often, but the fewer technologies supporting any individual ticket the easier this has been on my brain.

6. Take a walk after every meal

7. You can find difficulty in different tasks. Becoming very good at ticket triage and documenting process is valuable and a lot of developers are bad at it.

8. Using a time tracker can be helpful, assuming it is low enough profile. I use hamster with its accompanying gnome plugin. Unfortunately I have never seen an offline solution as simple as this

Your friendly neighbourhood marksmanship shop might be able to do you one better.

https://www.intershoot.co.uk/acatalog/ahg-Anschutz-Hat-325C-...

Also YSK that ADHD presentation is near identical to sleep apnea and mild autism spectrum. Even if you get a ADHD diagnosis remain skeptical and have the other two checked out with a sleep study and a autism specialist.

1. Went for decades without knowing..not fun. 2. Structure, Structure, Structure will bring back huge focus spans to the point where you wake up from deep sleep and write code solutions...the first time it happens you will be shocked! 3. If not meds of if even meds make sure to re-adjust to more healthy diet...ie high tyrosine foods as tyrosine is what is the building block to dopamine which well lack . ANd actually lower doses of caffeine combined with high vitamin b works out better. Not sure why yet. 4. Exercise daily..no not 5 minutes a good healthy hour or so...I do sit-ups, small weights and jogging. 5. Be aware of your addictions and limit them

Oh yeah, the benefits...would you believe it makes you a better UI designer as you know what structures to get a user to focus on doing something? At least for me it did and I even did a deep dive in cognitive science research because of it.

Side note: Its genetic, my mom has it and my youngest sister has it as does my nephew

I know this is more of a warning of what NOT to do that’s not really answering your question but take it from me, once you are no longer a 20-something things catch up with you big time.

I use these exact ones and can attest to them working, keep in mind though that the size does really make them look funny. You can get smaller sizes but I’m not 100% sure how well earbuds will fit with them. If earbuds do fit main trade off would be that for silence you’d need somewhat higher wind noise but I’m sure they’re not too bad either.

Your goal should be getting into a ‘flow’ state. Like many commenters before me, headphones, spotify and in a place without distractions. Start by reading a piece of code, go through it step by step until it makes sense. Keep doing this until you’re ready to work. Now you want to define a task, continue working until you lose your ‘flow’ state. Take a break, stand up and stretch. Now go back your work station and repeat that process. After 3 weeks of building this muscle you should see significant results.

Best of luck.

I find that music keeps the distractible parts of my mind sufficiently busy for me to deeply concentrate on a single task. I am hopeless without headphones.

I continuously twitch my one leg, a coping mechanism I picked up when I was very young.

Finding a new job that stimulates you might help, or carving out a piece of freshness (invent/identify a problem and solve it) in your existing job - that will force you to learn the codebase as you improve it for your pet project.

Some tips:

1) Structure your environment to enable sustained attention. Be aggressive about turning off push notifications, unsubscribing from e-mail lists, leaving Slack channels that aren't relevant to your work, not accumulating a lot of browser tabs, and sitting somewhere out of reach of distractions.

2) Balance attention with activity breaks. Pomodoro timer apps are great for this. Start with 10 minute work intervals if you have to, but build discipline around respecting the timer. Stretch the work interval to 15 minutes once you've mastered 10. Then push to 20, 25, and 30 as you build up your focus. Treat it like going to the gym to get fit. Don't beat yourself up if you have to reduce your work intervals on tough weeks.

3) Be deliberate about time waster websites. Reddit, Twitter, Facebook, Instagram, and HN are okay in moderation, but you have to realize that each time you check these websites impulsively, you're worsening your focus abilities. They can't be your automatic mental escape when focus feels difficult. In the fitness analogy, these are like junk food. Okay as an occasional snack, but they'll take a toll if they make up too much of your screen time. Set aside time before work, at lunch, and after work for checking up on social media. Block them on your work computer.

4) Physical exercise. It's cliche, but it works. It doesn't have to be difficult. Taking a 10 minute walk around the building 2 or 3 times a day does wonders for organizing your thoughts and getting away from screens for a while.

5) Find supportive ADHD resources, avoid reinforcing resources. It's easy to find "woe is me" ADHD communities on Reddit and social media where people vent about their ADHD problems. Venting and empathizing with others feels good, but it reinforces all of the wrong behaviors. You need to focus your energy on resources that help you improve. Good resources include working with a therapist (check your company's insurance, probably cheaper than you think) and spending time around people who have high organizational skills.

6) Be accountable to other people. With ADHD, it's tempting to hide your progress and blend into the background. Avoid that temptation. Send weekly updates to your manager about your progress, without fail. Knowing that you need to show your progress every Friday provides some healthy pressure to focus and perform. Going back to the fitness analogy, consider this like being accountable to a gym partner. Accountability is good for you.

7) Eat healthier. This doesn't have to be difficult or expensive. Buy a bag of baby carrots and snack on that at your desk. Drink water, eliminate soda. Minimize sugars. It feels cliche, but it really does help.

8) Build your identity around being a software developer. Don't accidentally build an identity around being an ADHD person. Don't let your issues define you. The diagnosis is only helpful as a way to help you improve yourself. Don't let it become a crutch or an excuse for underperformance.

Building off of this especially the accountability section - when those with ADHD fail (and those with other mental disorders) - is often perceived by others as poor priorities, lack of maturity, etc. It's critical that it not be seen as such and those help the individual stay on task - through positive reinforcement, task management, organization, etc. - NOT shame.

I find resources for adult significantly lacking. And therapy is an option however many US Health Insurance plans don't cover therapy.

And my deductible is an amazing $5,000. Ugh.

Close mail + slack; open it at lunch break (ymmv depending on what kind of office you work at)

Prepare a list of things you'll do and stick to it - oh, this change could benefit from this change and this one here. NO! Do what is required in the task. If you're going to clean the code up do it afterwards

I like the morning because no one is around ever. Slack is quiet, my phone likely wont ring. It's the highest probability that I'll get uninterrupted flow state. Then after lunch when people start asking questions I switch to a more social mode and it works. I tend to not be able to recover from moving into a social mode and going back to technical work.

What the hell made you recommend this to someone with ADHD?

With ADHD you want to put yourself in a job thats as hard as possible to get fired from, that still pays well. Some kind of startup that inspires "hyper focus" may work with ADHD in your 20s, but its a ticking time bomb, you will make mistakes. Not being detail oriented, people will come to mistrust you. With a family this is a risky career path