62. 3 Unlocks from Scratchpad to Anchor

Rhythms of Focus · Jul 2, 2026 · 11m

This week we explore how ADHD-related working-memory limits create a bottleneck. While a scratchpad can help, it often fails without a mindfulness-based technique called “anchoring.” Anchoring uses pen and paper with three “unlocks”:

1) Shift your mindset from thinking of what is written as tasks and to-dos, to thinking of them as options.

This reduces wrestling with the “I really should” thoughts, reduces shame, relieves working memory, and increases agency. One mnemonic to help identify what's present is WIND(E) “want, impulse, need, drift, wind” (optionally emotion) helps identify what’s…