If you have ADHD or otherwise identify as neurodivergent, you know how hard it is to stay on task. Having a plan is a good start, but it’s not enough. Here’s the secret ingredient to staying focused and being efficient.
This is a tale of two deadlift workouts, the time it took to complete them, and what I learned.
This isn’t about the deadlifts. It’s about the lesson I learned about the crucial ingredient to be efficient and effective.
The Workouts
Each workout gave me a clear progression — a plan of attack:
Deadlift Workout 1
The first workout was to do 3 sets of 8 deadlifts at 135 pounds, following this progression:
Warm-up and Build:
- empty bar Romanian deadlifts
- 65# x10
- 85# x10
- 115# x10
Active Sets:
- 135# x8 x3 sets
Total time on deadlifts: 55 minutes. That was after 30 minutes of warm-up prior to the deadlifts.
Total time from start to finishing the deadlifts = just under 90 minutes
Deadlift Workout 2
The second workout was 5 sets of 5 reps, building each set, and aiming to go heavier than the week before.
It followed this progression:
Warm-up and Build:
- Empty bar RDLs
- 85# x5
- 115# x5
Active Sets:
- 135# x5
- 155# x5
- 165# x5
- 170# x5
- 175# x5
Total time on deadlifts: 15 minutes. That was after 15 minutes of warm-up prior to deadlifts.
Total time from start to finishing the deadlifts = 30 minutes
In case you need a little math help, that’s an hour less time in Workout 2, which went significantly heavier. Even though Workout 1 had more reps, the increased reps are not an hour more of time, objectively.
What the numbers don’t show is that I had more energy during and after Workout 2. I was in a better mood. I wasn’t in physical pain. I enjoyed it more. I left feeling good about my performance and wanting to come back for more.
What accounted for the hour time difference between two tasks of the same magnitude?
The Difference: What Accounts for The Hour
So what accounted for the hour time difference between the two workouts?
Notice that in both cases I was following a clear plan. The difference was the “container” or the context.
I did Workout 1 on my own. Workout 2 was in the context of a CrossFit class.
The key difference was structure.
Because I was on my own for Workout 1, I took more time to warm up, until I felt “ready” to finally get to the barbell. I took more time between sets to further stretch and do other mobility drills. The process dragged out.
In part, I felt I needed that increased warm-up and mobility work between sets because I was on my own: I had more fear of injury because nobody was observing me.
In Workout 2, someone else was directing the action and observing to ensure I was doing my lifts in good form. The structure of class limited my time to warm up. The time constraint kept me from puttering between sets. I had to be efficient in loading the bar, doing the lifts, and recovering.
The Key Ingredient: Structure
Like many neuro-divergent people, I have a love/hate relationship with structure. It can feel too confined and restricting. At times, it can cause me anxiety if I’m rushing to keep up with a pace that is too fast for my capacity.
On the other hand, I cannot deny the proof of its effectiveness. The right structure can offer the boundary my nervous system needs to keep me focused and in action.
With a helpful structure, I don’t drain energy by engaging in unnecessary tasks like extended warm-ups or extra drills between sets.
The structure of class keeps me from getting distracted by inner thoughts or sensations.
It also removes decision-fatigue. Each time we get off track in a task introduces another decision about when and how to return.
Beyond the Deadlifts
The gym is a laboratory in which I discover and test theories about what can work in other parts of life. I’ve found this principle to hold true in my work and productivity as well.
For neurodivergent people, having a structure of support for our tasks can be a huge time-saver.
It can keep us out of perfectionism, keep us away from distractions, and also keep us out of the feelings that often tend to drive our actions.
Each task might require a different type of structure. Finding what works best for you, for different kinds of tasks, is part of the process of discovering your unique productivity blueprint.
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