Exploring Procrastination, Self-Compassion, and Emotional Management with Dr. Fuschia Sirois

In this episode, we delve into the roots of procrastination with Dr. Fuschia Sirois, a professor of social and health psychology at Durham University, who has over 25 years of research experience in procrastination and its relationship to emotions. The discussion covers how self-compassion can play a critical role in managing procrastination, the impact of societal norms on our productivity, and the importance of addressing emotional responses to improve motivation and reduce procrastination. Dr. Sirois introduces her TEMPO toolkit, designed to help individuals manage procrastination by addressing the...

Ever felt your mind swept clean, like cobwebs brushed away, simply by admiring true craft? In this episode of Rhythms of Focus, I invite you to explore how the art of meaningful work—whether in a beautifully designed board game, a shared conversation about football, or the deliberate crafting of music—can nourish even the most wandering minds. We’ll journey into “The Unconscious Mind” board game as a living metaphor for navigating the playful, intricate decisions woven through daily life.

You’ll discover:

Ever feel like your creativity is both a gift and a juggler’s challenge—especially when you’re navigating the winding paths of ADHD or a wandering mind? In this episode of Rhythms of Focus, we’ll explore how confusion is vital in creativity and how, by embracing it, you can uncover mastery, meaningful work, and joy along your journey.

Discover:

We often focus on “information overload”, but we’re often more caught in decision overload.

Discover the deeper reasons behind that compulsive scrolling and indecisiveness, and learn how moments of mindful pause can help you reclaim your agency and bring relief to your wandering mind. Here’s what you’ll uncover:

• The hidden connection between decision-making, emotion, and the experience of overwhelm for ADHD and creative thinkers

• Why seeking relief, rather than just a dopamine hit, drives compulsive behaviors—and how to channel that toward agency

• A practical anchoring technique to hold options in mi...

Have you ever wished a hack or clever trick could spark your momentum—only to watch it fade just as quickly? In this episode of Rhythms of Focus, we gently unravel why shortcuts can undermine our confidence and how true agency is built on self-trust and mindful practice, not fleeting novelty.

Join me as we explore the honest path to sustainable motivation for adults with ADHD and wandering minds. You’ll discover why “faking it” or relying on tricks often sabotages our systems and how deep, rooted confidence grows from repeated, intentional practice. Together, we’ll navigate:

- The...

The Power of Doing Nothing

Could there be power to “doing nothing”?

In this episode of Rhythms of Focus, we untangle the unexpected value of “the visit”—the art of showing up to your work, play, or creative project without any pressure to act. It’s a practice especially vital for adults with ADHD and wandering minds, offering a way to foster agency and mindfulness beyond the rigid mold of traditional productivity.

You’ll learn:

Episode Summary

In this episode, Dr. Kourosh Dini challenges the limits of “chemistry-only” explanations and explores the deeper rhythms of agency and engagement. Drawing on Dr. Thomas Brown’s vivid metaphor—ADHD as “erectile dysfunction of the mind”—we ask: What if the real key isn’t willpower, but the mindful cultivation of agency and self-trust?

Listeners will learn:

This episode delves into the intricate nature of the wandering mind, exploring the complexities of attention, focus, and the diverse manifestations of ADHD. It challenges the traditional objectivist approach in scientific inquiry, emphasizing the value of human experience, metaphor, and emotion in understanding mental processes. The narrative presents a metaphor comparing the lens of an eye to the lens of consciousness, illustrating how mental wanderings impact focus and productivity. Additionally, it discusses the role of short-term and working memory and the emotional bed of consciousness. The episode concludes with practical insights for managing a wandering mind and a musical...

This episode explores the frustrations of procrastination and task management, particularly when relying on others for reminders. It delves into the emotional cycle of resentment that builds between individuals and suggests a 'visit-based' approach to break free from the endless creation of incomplete tasks. Instead of arguing with emotions, the episode advocates for simply being present with tasks to foster productivity and reduce resentment, ultimately aiming for more aligned and harmonious task completion. The episode concludes with a piece of music titled 'Wooded Hills' in D Minor.

00:00 Avoiding a Taskmaster

01:45 The Sisyphean Struggle: Why Organizing...

I'm taking a break! I should be back in a few weeks (end of July/beginning of August)

Ever find yourself cleaning the closet or deep in a video game while a deadline quietly sneaks up behind you? In this episode of Rhythms of Focus, we unravel the real story behind procrastination for adults with wandering minds and ADHD. Instead of blaming laziness or lack of willpower, we explore how avoidance can be a form of recovery—and how to gently reclaim your agency.

Force-based productivity (deadlines, shame, rigid systems) often backfires for creative, neurodivergent minds. A rhythm-based, visit-oriented approach can help you find meaningful focus. You’ll learn how to move from cycles of exha...

In this extended episode, professional philosopher Dr. Joel Anderson engages in a deep and stimulating conversation about Wandering Minds, ADHD, and Beyond with our host Dr. Kourosh Dini.

Discussing philosophical and practical issues around agency, procrastination, and the balance between forcing oneself and creating affording conditions, they explore the concept of 'agentic play,' the importance of creating environments that invite rather than coerce, and the role of emotions in the effort to engage with tasks meaningfully.

They question the differences between motivation, effort, and naturally flowing engagement, and consider the implications of removing distractions...

Ever notice how your focus sharpens right before a looming deadline, as if the ticking clock finally sweeps away distraction? This episode of *Rhythms of Focus* dives beneath that familiar surge, exploring why urgency can both ignite and exhaust wandering minds—especially for adults with ADHD.

Join me as we untangle the hidden costs of deadline-driven focus and discover a gentler path: one where agency, rhythm, and self-compassion replace force and burnout. You’ll learn how to trade the chronic anxiety of “last-minute mode” for a kinder, more sustainable rhythm of engagement—one that honors both your creative e...

Feeling trapped by rigid productivity hacks or the pressure to “just start”? This episode of Rhythms of Focus invites you to reimagine focus—not as a battle of willpower, but as a gentle practice of agency.

For adults with ADHD and wandering minds, agency is the skill of deciding and engaging non-reactively, even when emotions or distractions surge like waves. Instead of forcing yourself forward, you’ll discover how to nurture a sense of agency that honors your rhythms and restores trust in your own choices.

In this episode, you’ll learn:

Feeling stuck waiting for motivation to strike? In this episode of Rhythms of Focus, we explore a gentler, agency-driven approach to productivity-especially for creative professionals, high-achievers with ADHD, and anyone whose mind tends to wander.

Instead of relying on force, deadlines, or shame, discover how small, mindful “visits” and emotional rhythms can help you move forward, even when motivation feels out of reach.

You’ll learn:

• Why traditional productivity advice often backfires for wandering minds, and how to honor your emotions as guides rather than obstacles.

• How the “CHIN-UP” emotions-challenge, interest, novelty, urgen...

Caught in the tug-of-war between “should do” and “want to do”? You’re not alone. In this episode of Rhythms of Focus, we unravel the hidden dance between dopamine, motivation, and the pursuit of mastery-especially for those with wandering minds and ADHD.

We’ll explore why chasing dopamine hits can leave us feeling empty, and how shifting our focus from quick fixes to meaningful learning can restore a sense of agency. Instead of forcing productivity, discover how leaning gently into challenge-and finding ease and play within it-can help you build rhythms that last.

In this episode, you...

What if your struggles with focus weren’t a moral failing, but simply a different rhythm—one that can be guided with care rather than shame? In this episode of *Rhythms of Focus*, we explore the well-worn path of self-blame that so many adults with ADHD and wandering minds know all too well. Together, we’ll consider how we can fall into the trap of “trying harder”, and how discover how agency and the practice of caring for our Future Selves can transform the way you organize your days.

Key takeaways

- Recognize how leveraging shame and...

In this episode of Rhythms of Focus, we explore the paradoxical power and challenge of living with a wandering mind, whether of ADHD or otherwise.

Ever notice how, when the winds are right, you can ride a wave of creativity and clarity—only to later find yourself scattered, lost, or exhausted when the tide shifts?

In this episode, we’ll consider the troubles of even describing what is happening. While diagnoses can help, they can hinder has well.

We’ll consider why “just try harder” and rigid productivity hacks often fail wandering minds—and what act...

What do you do when you struggle to engage? In this episode of Rhythms of Focus, we explore how wandering minds-especially those with ADHD-can find a gentler, more sustainable path to meaningful productivity.

We'll explore a "Visit" as a unit of work, a simple, agency-enhancing practice that transforms focus from a battle into a series of mindful, approachable steps.

In this episode, you’ll learn:

- Why honoring your mind’s natural rhythms can unlock creativity and reduce overwhelm

- How the “visit” approach helps you engage with work through curiosity, not forc...

Summary

In this episode of "Rhythms of Focus," we explore the intricate relationship between work, play, and the wandering mind. We consider how an overabundance of creativity can lead to focus challenges, and consider a fresh perspective on productivity that embraces playfulness.

Key takeaways

1. The struggles of a wandering mind often stem from an overabundance of creativity.

2. Mastery and meaningful work develop from guided play.

3. Success is a continuously shifting flow of question, movement, discovery, and curiosity.

Dr. Dini challenges the cultural divide between work and play...

S01E01 - Rhythms of Focus: Hello, Fellow Wandering Mind!

Summary

In this episode, we explore the concept of a 'Wandering Mind' as an alternative to the medicalized term ADHD, delving into its multifaceted nature encompassing both challenges and beauties. Through personal anecdotes and professional insights, the speaker discusses how societal perceptions often simplify complex symptoms, and advocates for recognizing the meaningful aspects of neurodivergent experiences. The episode promises a journey into understanding how a wandering mind can navigate life, find focus through passion and mastery, and culminates with a musical piece titled 'Belly' that...

Summary

In this episode of Rhythms of Focus, we explore the hidden struggles behind the appearance of success. Many people believe that achieving a goal—whether it’s landing a job, excelling in school, or maintaining relationships—will bring relief. Yet, even after “making it,” the challenges often persist in subtler and more exhausting ways. We delve into the pressures of maintaining the veneer of success, the misunderstandings neurodivergent individuals face, and the relentless mental gymnastics required to stay afloat.

We discuss how wandering minds can embrace their unique rhythms instead of hiding them. You’ll learn pra...

Rhythms of Focus is a mindfulness-based productivity podcast for adults with wandering minds, ADHD, and beyond who seek a gentler approach to mastery and meaningful work. Host Dr. Kourosh Dini, psychiatrist and pianist, explores how to engage a wandering mind as a creative asset through the spirit of play.

Unlike conventional productivity advice, each 15-minute episode provides practical strategies that enhance rather than diminish your sense of agency.

Each episode concludes with a related piano composition to inspire deeper connection.

Whether you deal with ADHD, anxiety, neurodivergence, or a simply a bold creative...