Where Attention Goes Energy Flows

If you have dyslexia or ADHD, you may feel like you’re juggling fierce fire hose pressure whenever you try to focus on anything. One moment you’re deeply concentrating, and the next it’s like you’ve been tossed into a whirlwind of distraction. In this episode, I explore a few practical techniques to help you direct that powerful stream of attention in the right direction, even when you’re low on sleep.

We’ll chat about how to put boundaries around your day, why short, clear goals are essential, and a few mindset shifts that work wonders—especially if you feel stuck in overwhelm. If you’re searching for a way to harness dyslexic or ADHD energy, here’s a helpful starting point.

Understanding the “Fire Hose” Effect

Sometimes your brain blasts through tasks at a thousand miles an hour. Other times it completely checks out and you start scrolling social media like a zombie. That’s all part of the “fire hose” experience.

“It feels like you’re holding a massive fire hose that’s controlled by the water, not always by you.”

You might experience restless nights where your brain doesn’t shut off. Then morning comes and, despite feeling tired, you’re facing a stream of new tasks. It can be hard to keep track of everything, so you throw your hands up and hope something gets done.

Channelling Your Attention in Small Steps

Bringing focus under control is easier when you break tasks into bite-sized chunks. Trying to eat an entire elephant is intimidating, so tackle one bite at a time.

Here are a few ideas:

• Write out just three key tasks for the day—avoid massive to-do lists that feel overwhelming.
• Reward yourself at each milestone, even if it’s just a quick stretch or a little treat.
• Use short reminders to get back on track when your mind wanders.

When you handle tasks in small steps, you’re less likely to feel like a spinning top. You can actually notice progress, which boosts motivation to keep going.

Keeping Energy Flowing on Minimal Sleep

We all have those nights—maybe your mind was buzzing with a new idea or you woke up at 3 a.m. anxious about tomorrow’s commitments. Then you’re forced to start your day feeling groggy.

Oddly enough, a low-energy day can still be productive. Try a quick win first thing in the morning. Tick something off that’s simple—whether it’s replying to an email or doing a quick tidy-up. This early boost can help you build momentum.

It’s also worth giving your brain micro-breaks where you deliberately shut down distractions for a couple of minutes. Sit quietly. Breathe. Then return to your list. These mini-pauses will help sharpen your focus, especially when you’re running on half a tank.

Practical Tools to Stay on Course

The right tools can make all the difference in staying on track with dyslexia and ADHD. I encourage you to test a few options and see what works:

• Task Bingo: Turn dull tasks into a quick game. Try the To Do List For Dyslexics if you’re looking for a fun approach to organising your day.
• Shared Calendars: If you work with a team or you like to keep family in the loop, a simple shared calendar can help you stay accountable.
• Whiteboard Animations: Drawing or mapping out tasks visually can keep things fresh and interesting.

With these tools, you’re giving each objective a clear home. It doesn’t matter if your system looks a bit messy or if you have doodles all over it. As long as it keeps you moving forward, it works.

Finding Community and Finding Calm

When you’re struggling with focus and energy, it helps to know you’re not alone. There’s a private Facebook group where you can meet others who get it. They might share tips you haven’t considered, or at least offer a friendly ear when you’re feeling swamped.

You can also share your story on the podcast. Telling others how you cope with the fire hose effect can be surprisingly healing. Plus, it helps grow a supportive community of people who understand how dyslexic and ADHD brains tick.

• Join Our Private Facebook Community
• Be on the Pod and Share Your Story
• Get On Our Next Course Waiting List
• Watch 'My Dyslexic Life' on YouTube

Key Takeaways

• Break tasks down into smaller pieces so you don’t get overwhelmed.
• Use quick wins and micro-breaks for momentum, especially after poor sleep.
• Leverage fun tools like task bingo or whiteboard visuals.
• Find a supportive community that understands dyslexia and ADHD.

If you’re ready to dive deeper into these ideas, scroll up to the podcast player at the top of this page and hit play. It’s full of real-life insights on how to manage attention and redirect that fire hose in a positive way. Give it a listen and let me know what you think!