In this solo episode, I unpack the silent killer of creative momentum: distraction. We live in a world built to hijack our attention: our phones, our feeds, our dopamine loops. It’s not that we’re lazy or unmotivated…it’s that our focus is constantly under attack. I share my personal struggles with what I call "creative erosion," the mental fragmentation that prevents us from sitting down and getting meaningful work done. This isn’t just about ADHD. It’s about a system that trains us into constant stimulation. If you've ever found yourself unable to read a book, finish an edit, or write a pitch without 17 interruptions, this episode is for you. I also give you five practical, stimulant-free tools that have radically improved my ability to focus. From raw dog walks (yup, no phone) to the surprising cognitive power of saffron tea. No gimmicks. Just real tools for real creatives.   00:00 Introduction01:55 The Impact of Dopamine02:14 Constant Stimulation and Its Effects03:23 Mental Fragmentation04:02 Personal Struggles with Focus05:25 Creative Erosion05:43 Attention Hijacked05:50 Avoiding ADHD Medication06:49 Five Tips for Sharpening Focus06:54 Creating a Non-Negotiable Routine07:46 Morning Routine Details08:32 Importance of Routine09:17 Weekend Routine Challenges09:34 Focus Through Walks11:01 Checklist Therapy11:22 Using Notes App for Productivity12:20 Prioritizing Tasks13:48 Killing Notifications15:12 Purposeful Phone Checking15:25 Saffron Tea for Focus16:07 Benefits of Saffron17:04 Conclusion and Final Thoughts  Follow ⁠⁠⁠Arrad (podcast host)⁠⁠⁠    LISTEN / SUBSCRIBE TO THE PODCAST: ⁠⁠⁠SPOTIFY⁠⁠⁠ ⁠⁠⁠APPLE MUSIC⁠⁠⁠ ⁠⁠⁠YOUTUBE⁠⁠⁠   CONNECT WITH US: ✩ ⁠⁠⁠Ourselves (production team)⁠⁠⁠:  ✩ ⁠⁠⁠Instagram⁠⁠⁠ ✩ ⁠⁠⁠Twitter⁠⁠⁠ ✩ ⁠⁠⁠TikTok⁠⁠⁠ ✩ ⁠⁠⁠Facebook