Hester Grainger

And then you put the other item away and you just keep doing that.

But you don't get yourself distracted.

sidetracked you keep coming back and June bugging and if you almost visualize that that can help because what we can do is we go right I've seen you know we need some new loo rolls in the toilets they're in the kitchen at the moment because you've just been for a food shop so I'm going to take those up there then you're up there in the bathroom going oh actually that sink needs a bit of a clean so okay I'm going to start to clean the sink but then you're like oh I need a new sponge for that so I'm going to go downstairs and then you're looking at something else under the cupboard and

And all of a sudden you're fixing this leaky tap and actually all you wanted to do is put the toilet roll in the bathroom where it belongs.

So June bugging is a really great visual.

Just think of yourself like a little bug.

Keep coming back to that one spot.

And then eventually you'll have a tidy area.

Because what ADHDers do is we just go, oh, I'm going to tidy.

And actually anyone else comes in, it looks like nothing has changed because we've just then focused a bit in the bedroom and a bit in the bathroom and a bit in the kitchen.

We've not June bugged.

So it's a really great technique.

I now want to know how long you had that sponge for.

And we just forget exists because we've now moved on because we're bored of cooking.

So spaghetti does take lemon ages to cook and it's a bit boring.

So actually we've gone dopamine seeking, like you said, the side quest.

Ooh, what's going on over here?

And then you just get into that and down that rabbit hole and then you forget actually what you're doing.

So it's a bit like when you're cooking or something like that, it's a bit like the gene bugging.

You are just cooking and that is what you need to be doing.