Do you “zone out” too? 😶‍🌫️

As a trauma survivor and “dreamer,” my mind’s either:

• In 1994 (past) or

• tomorrow’s big plans (future)

But what about NOW!? (The Present)

I found staying present, especially in meetings, challenging.

Just one word can trigger and derail me for minutes, getting lost in thought.

These meetings or group functions can be unforgiving, where if you lose focus or “zone out” even for a moment, you might as well just conclude the meeting, as there’s a huge social capital cost.

Better to request the meeting notes for you to review later. 😅 Something I’ve done before!

Here are three science-backed tricks I use to stay engaged, zoning out less:

1) Request for agenda

Research on team dynamics says structured plans cut mind wandering by up to thirty percent and keep even folks with ADHD-like concentration slips on track.

It basically primes your brain for what’s next.

One study from MIT Sloan found that leaders who share agendas beforehand get way higher engagement scores, with decisions happening faster.

Benefits: when I started sending and suggesting agendas before every meeting:

• I stopped feeling anxious

• Not dreading what nonsense might come up next

Tip: Request an “agenda” or topic of discussion before your next catch-ups, meetings, so everyone’s brain is prepped.

2) Meditation/Mindfulness

Studies show that regular practice rewires attention circuits in the prefrontal cortex, helping you snap back and pay attention.

A recent meta-analysis showed that just five minutes daily improves sustained focus and slashes anxiety that leads to tuning out, works wonders before group stuff.

Benefits: My loved ones are getting a better version of me. As I’m being more intentional. (That’s the feedback they gave me!) not making this up! 😊

Tips: Do a one-minute breathing exercise right before.

Inhale for four, hold for four, exhale for four. It calms the mind & boosts alertness.

3) Achievement album

Recommended by my therapist.

This builds “evidence” or “proof” against that inner self-critical thought train that we neurodivergents have.

It helps me address the negative and traumatic thoughts of the past. My “failures” (lessons), self-worth, etc.

This daily achievement log fights zoning out by reinforcing self-worth.

Studies on imposter syndrome show jotting down wins rewires negative loops; where listing concrete successes cuts self-doubt.

Benefits: Keeping my achievement album means every new task hits different

• I'm not second-guessing myself anymore.

• Confidence shows up first, so I dive in sharper

• Stay locked on instead of zoning out

Tips: End your workday with a 30-second activity. Jot down on your phone notes one win, big or small.

For example, nailing a presentation or just not losing it during a tough email chain.

What keeps you present? Reply and share your tips!

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Lastly,

Stay Different,

The AuDHD Exec

Disclaimer: I am not your psychiatrist, coach, doctor. Neurodiverse Diary does not provide medical services or professional counselling and is not a substitute for professional medical care. Everything I publish represents my opinions, experience, not advice.