🎯 Focus / ADHD
Low dopaminergic drive / distractibility
Difficulty sustaining attention, task-switching, motivation dips.
A short bout of movement before focused work, plus protein in the morning.
A little exercise sharpens attention for ~2 hours and protein supplies dopamine's raw material — stacking the deck before you start.
Move — the mechanics that fix it: Movement + protein AM
Morning exercise and protein; caffeine+theanine stack; clinical assessment for ADHD.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
Fuel — foods to fuel it
- Eggs (2, whole, cooked) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Greek yogurt (plain, nonfat) (local SG)
Daily nutrient targets: omega3: 2000mg (goal), choline: 500mg (goal)
Stack — evidence-ranked compounds
- Caffeine — ★★★★★
- L-Tyrosine — ★★★☆☆
- L-Theanine — ★★★★☆
- Alpha-GPC — ★★★☆☆
- Methylphenidate (Ritalin) — ★★★★★
- Modafinil / Armodafinil — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes focus / adhd?
Low dopaminergic drive / distractibility. Difficulty sustaining attention, task-switching, motivation dips.
What exercises help focus / adhd?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch.
What should you eat for focus / adhd?
Foods that support it: Eggs (2, whole, cooked), Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Salmon (cooked), Sardines (canned in water).
What supplements help focus / adhd?
Evidence-ranked options: Caffeine, L-Tyrosine, L-Theanine, Alpha-GPC, Methylphenidate (Ritalin).