Podcast · Learning

Rhythms of Focus

by Kourosh Dini · English · Learning

Join psychiatrist, musician, and productivity strategist Dr. Kourosh Dini on a journey to transform your relationship with work, creativity, and focus. "Rhythms of Focus: for Wandering Minds, ADHD, and Beyond" explores the intersection of meaningful work and the art of engaging creativity and respon

New episodes: Weekly
Typical length: 14 min
Latest: 8 Oct 2026
Language: English

Latest episode

8 Oct 2026 · 13 min

76. No Pain, No Gain, and the Wandering Mind

Far too often we operate under the assumption that "pushing" ourselves and "forcing" ourselves to do something are the same thing. Both can definitely be difficult, but the end results are vastly different. When we put effort into something, we have chosen to do it, we have agency over the decision. When we force ourselves, however, we lose our agency and are usually left with a combination of guilt, shame, and anger. Effort gives us the option to show up, meet ourselves exactly where we are, and build trust in ourselves over time to do things consistently. Force injures our relationship…

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Earlier episodes 29 most recent

S1 · E75 · 1 Oct 2026 · 13 min
75. Building Trust With a Wandering Mind
Comparison can not only be the thief of joy, it can also be the bearer of guilt, shame, and inadequacy. For those of us with wandering minds, ADHD, and the like, it's easy to feel like running away from things our minds aren't instant experts at. But, much like someone using weights for the first time needs to start small and build up towards heavier pursuits, a wandering mind doesn't need to carry the full load of any task in the moment. If we can break a task down to meet us exactly where we are at and then trust our future self to come back to it later, we are much closer to completing…
S1 · E74 · 24 Sep 2026 · 22 min
74. The Break in the Work
For those of us with ADHD, wandering minds, and the like, coming up against the feelings of guilt, shame, and frustration at being unable to get our work done can feel like torture. This can lead to anxiety and the urge to run away entirely. Instead, if we sit with these hard feelings to examine where they may be coming from, we give ourselves the opportunity to name it, and give it a tangible presense rather than allowing it to be a mysterious force we are up against. Pausing with this fear then brings with it the possibility that the emotion is our mind's attempt to understand or maybe…
S1 · E73 · 17 Sep 2026 · 13 min
73. I'm Sorry. I Can't Do the Laundry. I Just Don't Have the Dopamine.
I came across a social media post recently that made me laugh. "I'm so sorry," it said, "I can't do the laundry, I just don't have the dopamine." I laughed because it rang so true. And while it's funny, things also need to get done, so we don't laugh ourselves into tears. In today’s episode, we look at what “not having the dopamine” really points to, and how we might begin anyway. Not by forcing a start, but by showing up and, for a breath, simply being. #ADHD #FindingFlowWithADHD #WavesOfFocus #ADHDadults #WanderingMind #ADHDfocus #FlowState #ExecutiveFunction References: Dr. William…
S1 · E72 · 10 Sep 2026 · 15 min
72. You Don't Need Another List — You Need a Better Prompt
One might say the road to hell is paved with well-intentioned lists. Wandering minds tend to collect a stockpile of the latest apps, notebooks, and sticky notes in an effort to keep tasks top of mind. Unfortunately, when these lists and apps accumulate, it's because they aren't working. It can be difficult to know what tool will meet us in the moment we need it, versus when it's inconvenient and has no chance of being accomplished. On this week's episode, we discuss why you don't need another list, you need the right prompt. #ADHD #FindingFlowWithADHD #WavesOfFocus #ADHDadults #WanderingMind…
S1 · E71 · 3 Sep 2026 · 12 min
71. Single-Threading: AI, ADHD, and the Cost of Switching
Using AI to help with productivity and multitasking is not for the faint of heart when you've got ADHD or a wandering mind. We may feel as though we are being more productive while bouncing from one open thread to the next. But we almost always end up with an overwhelming feeling of exhaustion. In today’s episode, we discuss the quiet cost our brains pay for all that switching. But if we stop to recognize it, we can also lean in to the small pause the machine hands back to us, the one we’re so quick to fill. Resources Mentioned in Episode: Interview with chess prodigy Bobby Fischer Rhythms…
S1 · E70 · 27 Aug 2026 · 12 min
70. Should I Tell My Boss About My Wandering Mind?
This week we discuss the very real fear of disclosing our wandering minds with bosses and managers. Will they think less of us? Will they support the perhaps unique conditions of how our brains are capable of being used best? It's a complicated scenario, and of course can depend very much on the work and people involved. It's not something to take lightly, but it's important to recognize, at its core the question comes from a place of care for your work. While it can feel like a burden, a wandering mind is powerful, is creative, and can contribute positively. It's about asking ourselves the…
S1 · E69 · 20 Aug 2026 · 13 min
69. Further Adventures of AI and the Wandering Mind
As someone who loves tools and figuring out the best ways to use them, I've been intrigued with the potentials of AI, particularly using it as someone with a wandering mind. This week I delve into my recent experiments existential dilemmas, and adventures with the so-called artificial intelligence I am feeding my own intelligence into. So is it helpful, more efficient, how can I use it without giving away my agency? Let's find out. #Mindfulness #Neurodivergence #ADHDpodcast #ADHD #WanderingMinds #Anchoring #AI Transcript Every Friday morning, I sit down to write on my own without the help of…
S1 · E68 · 13 Aug 2026 · 15 min
68. What If You're Not Time-Blind? — Three Rhythms Beneath the Clock
The anxiety of a task taking too long, a project starting too late, or the loud silence of an undone to-do list can be incredibly overwhelming. This is particularly true for those of us with ADHD, wandering minds, and the like. But what if the clock on the wall isn't the only conductor we should be setting our rhythms to? This week, we explore listening to the three foundational rhythms living within ourselves, and reflect on how the anchoring technique can prove useful across them all. Transcript The clock. The tick tocks of the clock. Be there at eight. Be done by three. How long will this…
S1 · E67 · 6 Aug 2026 · 17 min
67. ADHD, Mindfulness, and Anchoring
As someone with ADHD or a wandering mind, you may have been told to keep a scratchpad on you at all times. It's a great way of capturing our thoughts in the moment so they don't flutter away as our minds are want to do. But, a scratchpad on its own doesn't always spur us into action. And in some cases, it can turn into the thing we avoid at all costs, serving as a reminder of many things that have been left undone. So how to we move past the scratchpad phase and turn into a powerful tool that is helpful? This week we walk through the different layers of the anchor technique. It's a tool that…
S1 · E66 · 30 Jul 2026 · 56 min
66. ADHD and the Power of Care in Story with Guest Neal Foard
This week I am joined by storyteller Neal Foard to discuss the act and emotion of care. Those of us with ADHD and wandering minds can often get overwhelmed by the negativity taking over our social feeds, looking at the news, or even just talking to those around us. Neal reminds us that while compassion fatigue is real, it's also not all doom and gloom. Our algorithms are created for engagement, doom sells and our attention is our currency. It's important to take a step back and look at the good things going on around us - even at a micro level. From the person letting you merge during heavy…
S1 · E65 · 23 Jul 2026 · 14 min
65. ADHD and the Seductive Pull of Passion
When the universe puts something fun or interesting in front of us, it can become a welcome distraction from what we are "supposed" to be doing. This can be especially true for those of us with ADHD and wandering minds. We can easily be swept away, like a boat at sea, riding the current of thoughts and emotions taking us further and further away from our plotted destination. Instead of going against the current, I propose a structured pause to reflect on where you are being pulled, as well as what is pushing you away. Take a deep breath and notice your thoughts and the feelings flowing…
S1 · E64 · 16 Jul 2026 · 38 min
64. Creativity and the Wandering Mind with Graphic Designer Extraordinaire, Matt Strieby
This week I welcome creative mind and graphic designer extraordinaire, Matt Strieby of New Leaf Design. I was first lucky enough to work with Matt in 2005, when he captured the vision for the art gracing the CD for my album, Ontogeny. We've been collaborating ever since. We discuss the creative process for those of us with wandering minds and neurodivergent/ADHD traits, the importance of play balanced with structure. We also talk about embracing and learning from our earlier "cringe" moments, and the importance of sometimes literally walking away from a project to give space for our…
S1 · E63 · 9 Jul 2026 · 8 min
63. Creativity and Frustration
Frustration is an emotion that can be elusive in its origins while being capable of putting a halt to almost anything we're trying to accomplish. We feel frustration doing something like putting together IKEA furniture. Sometimes it really is about the furniture. Other times we may have something entirely different lingering in the back of our mind making it difficult to use the hex key, thus derailing our ability to put the Früken shelves together. We may buy a new tool or software that is supposed to make life easier, only to find it too complicated to use and too much of a burden or…
S1 · E62 · 2 Jul 2026 · 12 min
62. 3 Unlocks from Scratchpad to Anchor
This week we explore how ADHD-related working-memory limits create a bottleneck. While a scratchpad can help, it often fails without a mindfulness-based technique called “anchoring.” Anchoring uses pen and paper with three “unlocks”: 1) Shift your mindset from thinking of what is written as tasks and to-dos, to thinking of them as options. This reduces wrestling with the “I really should” thoughts, reduces shame, relieves working memory, and increases agency. One mnemonic to help identify what's present is WIND(E) “want, impulse, need, drift, wind” (optionally emotion) helps identify what’s…
S1 · E61 · 25 Jun 2026 · 37 min
61. How Much Do We Delegate to AI - A Discussion with Brett
This episode I am joined by Waves of Focus community member and fellow wandering mind, Brett. As a software developer, he is no stranger to technology, and as a creative mind with many ideas, he is also no stranger to getting lost in the mounting pile of notes and files that continue to accumulate. Some of his latest experiments in organization have led him to exploring ways that AI can help as a personal assistant managing his workflows and preparing Daily Engaged list based on his energy levels. While he is getting some good results based on he prompts he has built, we also talk about some…
S1 · E60 · 18 Jun 2026 · 11 min
60. The Power of Boredom
In this podcast episode, I reflect on boredom. Boredom is a restless, sometimes frightening emotion that can feel like an indictment of a life being wasted. This leads some of us to run toward distractions, productivity tools, or urgency. The problem as I see it, isn’t boredom, but the avoidance of it. Shaming ourselves with “shoulds” and infinite task lists amplifies the dread. Instead, how about taking a different approach by pausing to acknowledge boredom as a signal rather than a driver. Can we look for small glimmers of life to sow seeds of play within the necessary chores or…
S1 · E59 · 11 Jun 2026 · 13 min
59. Creativity and Error
This episode explores how those of us with ADHD and wandering minds often link our “scatter” to creativity. Of course, turning creative ideas into finished work requires managing motivation, energy, time, and life rhythms. And when scatter turns into "error", we can become completely derailed. It may seem counterintuitive, but I would argue that "error" is a vital part of creativity. That being said, while Bob Ross’s “happy accidents” and Miles Davis’s attitude toward mistakes can be inspiring, this mindset tends to only ring true for masters of their craft. Perfection paralysis and…
S1 · E58 · 4 Jun 2026 · 46 min
58. Trust, Decay, and Retooling - A Discussion with Michael
This week I have a discussion with Michael, a Waves of Focus group member, about living with ADHD and a wandering mind and how he refines tools and routines to manage distractibility, interruption sensitivity, and RSD. Diagnosed as an adult six years ago after years of being mischaracterized with learning issues, Michael gained clarity through ADHD community resources (including How to ADHD and Waves of Focus). He describes “refinement” as narrowing and consolidating workflows across methods and tools. We discuss trust vs. doubt in systems, keeping clutter out of daily view, the emergence of…
S1 · E57 · 28 May 2026 · 18 min
57. The Power of Anchoring with ADHD - Options Over Tasks
Summary This episode explores how ADHD and wandering minds can make “I don’t wanna” feelings so strong that even writing a dreaded obligation down feels difficult because, in doing so, we are admitting it exists. To get over this hurdle, I introduce a foundational skill from the WAVES method called anchoring. This technique allows us to pause and write down what is happening and the pathhs available to us in the now. We treat these items as options rather than tasks that fill us with overwhelm. When ready, we prepare to “launch” into an action by giving ourselves the choice of where to give…
S1 · E56 · 21 May 2026 · 9 min
56. Fear of the Blank Page
This episode focuses on the struggle of the blank page. How it can seem like a hack to use pre-existing content to spring us forward to a starting point that isn't "nothing." But it can also build limitations to create something new and exciting when boxing ourselves in with the ideas of our previous work, past notes, or even AI. What seems like a great way to jump ahead can turn into a confusing mess that feels like it's missing your own voice. The blank page is terrifying because it mirrors self-doubt, distraction, and exhaustion. Yet prematurely searching outside oneself can narrow…
S1 · E55 · 14 May 2026 · 39 min
55. Speaking Authentically with ADHD Featuring Guest Rachel Hanfling
I am delighted to be joined by speaking coach and producer Rachel Hanfling, who has coached everyone from shy speakers to Fortune 500 leaders to help them find their authentic voice. In fact, she was instrumental in helping me shape my course, “Being Productive,” and the ADHD-focused adaptation that came after. We discuss how people with wandering minds often struggle to express ourselves under pressure and how effective speaking is a learnable skill requiring guided practice, not an innate trait. We discuss communication with a focus on the wandering mind. Hanfling shares how the foundation…
S1 · E54 · 7 May 2026 · 30 min
54. Vitamin Nothing
This episode explores the concept of "doing nothing", which, ironically, is still an act of doing "something." In fact, “doing nothing” is a valuable practice where thoughts wander, tensions release, and ideas form. When you think about the usefulness of empty space in an uncluttered closet you can draw parallels to the clutter of our own minds. We continue questioning what “nothing” really means. A teenagers’ common response to what they've been doing, “nothing,” reveals that phone time, games, and chatting still contain connection, creativity, humor, and art. Life is hectic and there is…
S1 · E53 · 30 Apr 2026 · 10 min
53. The Waves of Focus are the Suzuki for Practicing ADHD
Growing up in the 1980s, heavy metal hairbands were rock gods looked up to by kids and adults alike. While studying piano and awkwardly attempting early compositions, I wanted to hurry and get to the "rocking out" part of my musical prowess, just like the bands I admired so much. It's so easy to fixate on an immediate reward that you forget practice is what helps us climb the ladder to success. It takes us to another level of connecting with ourselves and with our art. Improvisation still depends on structure. It's the balance of chaos and structure that allows you to create your own "voice"…
S1 · E52 · 23 Apr 2026 · 49 min
52. Agency, Story, And Symbols with Guest Billy Broas
When building a thing to bring out to the world, we face “marketing.” Some of us who have had to put this on their to-do list may well have had a similar response to me, which is a rather complex mess of emotions perhaps summarized by: “Ugh” The whole enterprise can touch off feelings of selfishness, manipulation, and more. Here’s a thing. Gimme money. “Ugh" Some time ago, I learned of Billy Broas’ work in marketing, joined a course he’d put together, and was duly impressed by how he focused on honoring a person’s agency, that ability for a person to decide for themselves. As agency is truly…
S1 · E51 · 16 Apr 2026 · 10 min
51. The Story of "Just"
Telling ourselves “I should just do that thing” rarely motivates action and instead can lead to self-judgment. The word “just” can be an unconscious way to trivialize the emotional difficulty of starting the work we have been avoiding. "Just" becomes the gatekeeper of procrastination that protects us from feared feelings while costing self-esteem. By noticing and isolating “just,” we can recognize the emotional “wall” it hides and reframe it as an opportunity to explore what the task evokes—fear of incapability, resentment of others’ demands, boredom, or a sense of wasting life — so we can…
S1 · E50 · 9 Apr 2026 · 16 min
50. Gaming Ourselves
Many of us with ADHD and wandering minds have been told our motivation problems are mainly about dopamine dependence. This has led to numerous activities and products built to "gamify" motivation and productivity. But trying to “game” oneself with reward apps, points, quests, races, or even caffeine often works only briefly because it goes against what is true for ourselves. What makes video games engaging is not flashy stimuli, but a flowing progression of challenges calibrated to be neither too hard nor too boring, where enjoyment comes from the activity itself. Motivation can come from…
S1 · E49 · 2 Apr 2026 · 12 min
49. SMART Goals Are Anything but Smart
For those of us moving through life with ADHD or wandering minds, “SMART Goals” can act as too rigid a process. One that may impede the value of the end results. These so-called “SMART Goals” can actually feel dehumanizing, as if something measurable and specific were given more weight than something that might allow your wonder and creativity to flow even more freely. Premature goals can be weaponized by workplaces, while much of what matters in creativity has little to do with relevance, specificity, and time. Creative work, meaningful work, is often inherently blurry. There is an act of…
S1 · E48 · 26 Mar 2026 · 8 min
48. On Willpower and ADHD
This episode discusses the concept of willpower, particularly in relation to the struggles of individuals with ADHD. We question the traditional notion of willpower as merely doing, or not doing, something despite our internal emotional opposition. We explore how creating supportive environments and pausing enables wandering minds to make better choices and engage in meaningful activities. We discuss: What defines willpower Willpower versus the wave of emotions The power of holding tension Supporting our needs with pauses We conclude with a piano improvisation piece called 'On a Dare'. For…
S1 · E47 · 19 Mar 2026 · 16 min
47. Finding Our Unique Voice
This week we explore how to “find your voice,” when it feels as though everything has been done before. How do you create something to put you on par with masters like Michael Jordan, Miles Davis, and Van Gogh, who are instantly recognizable? Finding one’s voice isn’t mysterious alchemy but a complex process of tapping into one’s unique, often blurry stream of thoughts. Using Richard Feynman as an example of distinctive thinking, Dr. Kourosh Dini describes a practical method through music: improvising, then pausing to review recordings, identifying structures and connections, and consciously…

About Rhythms of Focus

Rhythms of Focus is a English learning podcast from Kourosh Dini. Melo plays each episode straight from the publisher's own feed — no ads added, no account needed — and remembers where you stopped, in this browser only.

Publisher: Kourosh Dini
Language: English
Category: Learning
New episodes: Weekly
Typical length: 14 min
Latest episode: 8 Oct 2026
Feed: RSS — paste into any podcast app
Apple Podcasts: podcasts.apple.com/podcast/id1808716470

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