This is video number five in the ADHD series. Today I want to talk about thoughts — or what I call food for thought.
When we are distracted, daydreaming, or mentally somewhere else, we are feeding our thoughts energy. The more attention we give them, the more they grow. Over time this makes it harder to focus and stay present.
I often mention that our point of power is in the present moment. What does that mean?
It means being aware of your direct experience — feeling the ground while walking, noticing your breathing, and sensing your body here and now. When attention, awareness, and focus are grounded in the body, you are directly experiencing life.
From that place, focus improves. ADHD symptoms decrease because your attention is engaged in what is actually happening. When you are present and involved in what you are doing, your attention cannot easily be pulled away.
Direct Experience vs. Indirect Experience
There is a difference between direct experience and indirect experience.
Direct experience is being here, now — feeling your steps as you walk, noticing your breathing, and engaging with what you are doing.
Indirect experience happens when your mind is elsewhere. For example, you may be walking in a forest while talking on the phone and become so absorbed in the conversation that you barely notice where you are. Your body is there, but your attention is not.
Even more indirect is the conversation happening in your head. You are physically present, but mentally somewhere else entirely.
Think about waking from a vivid dream. Your body reacts — heart racing, breathing heavy — even though you are safe. Your body responds to what your mind experienced. The same thing happens when we become caught in thoughts. The body reacts emotionally to events that are not actually happening.
How Thoughts Feed ADHD
When we constantly live in our thoughts, we feed them energy. They become stronger and more persistent. This increases distraction and makes focusing harder.
You may notice times when your mind keeps repeating things — worrying, replaying situations, or ruminating. It is exhausting. The mind can become increasingly negative and draining.
If underlying beliefs exist such as:
•“I’m not good enough”
•“I’m unworthy”
•“Something is wrong with me”
those thoughts get reinforced. The body begins responding as if there is danger. The nervous system shifts into alertness and worry, even when nothing threatening is happening.
Instead of being relaxed and engaged with the present moment, attention becomes hypervigilant. The subconscious mind scans for problems because the thoughts signal that something is wrong.
This creates a disconnection between what is actually happening and what the mind is imagining. As a result, distraction increases and focus becomes more difficult.
Returning Attention to the Body
The way out of this pattern is practicing returning attention to your body.
Sit quietly and notice your physical sensations. Focus on breathing. You will get distracted — repeatedly. Each time, gently come back.
•Notice the breath
•Feel your body
•Become aware of your surroundings
•Return again when the mind wanders
You may think, “I’m not good at this.” That is normal. The practice is not about never getting distracted. The practice is returning.
Over time, you build the habit of coming back to the present moment. This reduces fight-or-flight activation and stops feeding energy into constant thinking. Instead of reinforcing an indirect mental experience, you strengthen direct awareness of life as it is happening.
This significantly helps with ADHD.
Being present takes practice, but it restores a sense of control. Rather than reacting automatically from old patterns and beliefs, you begin responding consciously and intentionally.
You regain choice.
Support Your Journey
To explore the full ADHD series and better understand distraction, focus, and attention, you can visit my ADHD resources page where all of the videos and articles are gathered together:
http://hypnotherapyvictoria.com/adhd-counselling-support/
To go deeper into practicing presence, focus, and emotional regulation, you can access my free self-help mindfulness series:
FREE Self-Help Mindfulness Series
http://hypnotherapyvictoria.com/free-self-help-mindfulness-series/
You may also find additional support through my services:
Counselling Victoria
http://hypnotherapyvictoria.com/counselling-victoria/
Hypnotherapy Victoria
http://hypnotherapyvictoria.com/hypnotherapy-victoria/
This series and these services are designed to help you work with attention, thoughts, and emotional patterns so you can respond with awareness rather than automatic reaction.
My name is Arne Pedersen, and I hope this article helps you better understand how thoughts influence distraction, focus, and ADHD.
