Every time I'd think to myself, "Why can't I focus like this?" I started learning a little about ADHD. Then, on some social media channel, I happened to see a method called "The Best Way to Immerse Yourself" and decided to try it.
Especially for those with ADHD tendencies or easily distracted attention, the word "immersion" might feel like a distant dream. But don't worry. Our brains can transform into immersion monsters if we just get the 'timing' and 'routine' right.
I'm genuinely easily distracted and have ADHD tendencies, so I've always been prone to jumping from one thing to another. But using the optimal immersion method routine chart described in this article has boosted my work efficiency.
I'm amazed that I saw results in just three days of implementation, with a dramatic increase in work efficiency. You can explore the brain science behind it, the execution routines, and how to implement them, all based on my personal experience.
🧬 Brain Science-Based Focus Timing
When are you most focused? While it varies by person, neuroscience strongly emphasizes one point:
The first 3 hours after waking up: "The Golden Time for Immersion"
Professor Andrew Huberman, a renowned neuroscientist at Stanford University, states, "The first 1 to 3 hours after waking are a time when arousal hormones like cortisol and norepinephrine surge, making it a period of high concentration."
What if you fail to utilize this period of heightened focus driven by surging arousal hormones?
- Your brain falls into a stimulation addiction loop, becoming even more distracted
- SNS → Shorts → Messenger → Staring blankly… = Focus depletion
This situation causes the morning's 3-hour window—the prime time for deep focus—to evaporate. It evaporates.
🛠️ The Ultimate Immersion Routine for ADHD Brains (It really works)
Initially, I thought focusing mornings on daily must-dos (content creation), afternoons on one-off tasks (outsourcing, client consultations), and consistent growth activities (development study, coding, reading) would be too complex. But after creating a routine chart and reviewing it once in the morning and once in the evening, my routine started to solidify within just three days.
I think this could be somewhat effective not just for ADHD, but also for anyone wanting to boost their work efficiency.
My actual routine chart
| Time Slot | Things to do | Description | ADHD Brain Care Points |
|---|---|---|---|
| The night before | Write a 3-line plan for tomorrow | Keep it simple, not overly detailed | Complex plans lower execution rates |
| 0-3 hours after waking | Focused work without distractions | Frontal lobe focus peak period🗓️ | No phones! Prevent dopamine overload |
| 3 hours later | Cold shower, cleaning, walking, etc. – 'Action Meditation' | Sensory Reorganization + Reawakening | TV and YouTube have no reset effect |
| Before/after lunch | Boring rest (meditation, nap, zoning out) | Dopamine boost + Brain fatigue recovery | Stimulating content actually causes exhaustion |
| Afternoon to evening | Short task refocus + wrap up plans | Utilize focus one more time | After meals, reset with light movement |
The most crucial elements of the ultimate immersion routine are "organizing tasks the night before" and "executing those tasks in the morning"—whether you can or cannot do this is paramount.
📌 Key: Grind through the tasks you organized the night before immediately after waking up
- My current routine:
- Before bed: Plan tomorrow's content in advance and list 3 tasks
- Morning: Produce content
- Afternoon: Outsourced work & content creation if no outsourced work
- Evening: Development, study & reading
Before bed: Plan tomorrow's content creation -> Organize 3 tasks for tomorrow -> Morning: Content creation -> Exercise after creation -> Light meal -> Start afternoon work -> After dinner -> Development, study, reading (used for content creation) -> Briefly plan tomorrow's content + organize 3 tasks
Following this sequence exactly led to a sudden, surprising boost in focus and work efficiency within just 3 days.
Previously, my mind was disorganized, so while writing, I'd end up searching for information, scrolling through threads, or watching Instagram shorts. It was hard to even finish one article or one thread post per day. But following this routine, I could write two articles and two threads in the morning, do development work in the afternoon, and even study development in the evening.
💡 Practical Tips for Deep Focus That an ADHD Brain Loves
ADHD brains are easily distracted, yet capable of intense focus on one thing.
- "Lower the starting threshold": If you start by saying "just 5 minutes," you'll go 30 minutes.
- "Write tasks as a manual": Decide how to do it to boost execution
- "Ban multitasking": When focus is scattered, dopamine reserves go negative
- "Practice intentional boredom": Challenge yourself to just sit still while waiting for the bus
- "SNS only after lunch": If you burn through all your dopamine in the morning, you're screwed lol
🧠 Flow Routine for Optimized Immersion
1. Design the next day the night before
- Why? To avoid wasting the golden morning hours.
- How? Before sleeping, jot down just 1-3 'core tasks' you must do. (e.g., write a proposal, draft code, write an article)
- Why: Reduces decision fatigue. Allows you to enter a state of immersion immediately in the morning without hesitation.
2. Focus intensely for 1-3 hours immediately after waking
- Why? Because your brain is most clear and there are fewer distractions.
- Conditions: No checking smartphones, no conversations, no social media/news.
- Method: Sit at your desk immediately upon waking and immerse yourself in the 'single task' you set the previous day. Using a timer (e.g., 90 minutes) is recommended.
3. Post-Immersion 'Reboot Routine'
- Goal: Physically and mentally reset for the next task.
- Example execution routine
:
- Cold shower → Simple breakfast → Light cleaning → 20-minute run
- Meditation, stretching, listening to favorite music
⚡ Dopamine Recovery and Focus Maintenance
To sustain focus, consciously deplete → recover → recharge your brain's dopamine through a routine.
1. Take boring breaks
- Why? SNS/short-form content is a stimulating dopamine bomb. It doesn't rest your brain; it actually tires it out.
- How to practice
:
- Close your eyes and do absolutely nothing for 10 minutes
- Sit quietly and gaze out the window, water plants, or do light meditation
- Simple actions like taking a walk, napping, or organizing belongings
2. Stay in the present
- Why? Focusing on the present helps your brain break free from dopamine addiction and restore balance.
- How?
- Stand quietly without looking at your phone while waiting for the bus or subway
- Stare blankly at your surroundings when arriving somewhere early
- Focus on your breathing / Add 'mindful concentration' to daily routines like washing hands or eating
3. Follow the single-activity principle
- No multitasking! → It overstimulates the dopamine system and distracts the brain.
- The formula for immersion: Eat only when eating → Talk only when talking → Work only when working → Rest properly when resting
3 Tips to Boost Your Brain's Immersion
- "Write down your tasks as a manual": Your brain feels less burdened when you decide "how to do it" in advance.
- "Dopamine surges from anticipation, not craving": Immersion finds those who endure boredom.
- "If you mess up your morning focus, you can recover with an 'afternoon reboot routine'."
While meditating
- The first 2-3 hours after waking = Don't miss the golden time for focus
- Review yesterday's mission → Work immediately after waking → Maintain the reboot routine
- Turn boring breaks → dopamine reset → into a concentration explosion
- No multitasking, focus on single tasks
Immersion is the art of arranging the brain's clearest moments and the body's rhythm with 'appropriate stimulation and rest'. Reduce dopamine, gather focus, awaken the body, and quiet the mind. This is 'the best daily design for immersion'.