Sometimes the brain needs a lighthouse.

Especially if you’re neurodivergent. Especially if the world around you never shuts up.
ADHD isn’t about “not paying attention.”
It’s about attention that refuses to be tamed - it jumps, it spins, it outruns you.
And suddenly you’ve got ten tabs open in your head and no clue how that even happened.

One thing that’s actually helped me (and might help you too) is anchoring.
Not in a motivational-quote kind of way.
I mean literal, sensory anchors that bring your brain into the now.

Let me explain in science words but ease to understand.

Anchoring means pairing a specific external cue with a mental state you want to access.
In ADHD life, that usually looks like using scent or sound to help your brain “remember” what focus feels like.

For example:

• A playlist you only play when doing deep-focus work.

• A citrusy essential oil you diffuse every time you sit down to write.

• Even something tactile, like a certain pen, or the same comfy chair.

Why does it work?

Here’s the simple version:

If you have ADHD, you probably know that weird resistance to starting things.
You want to begin. You know what to do. But it’s like your brain won’t flip the switch.
You walk in circles, overloaded with thoughts, but can’t actually start.

That’s where anchors come in.
Simple things (like a scent or a sound) that you use every time in the same context.
Light a candle with the same scent each time you work.
Play one specific playlist only when you’re in “focus mode.”

Your brain goes:
“Oh right, this smell = we’re working.”
And with each repetition, getting into that headspace becomes easier.
Like having a little green light that tells your system: “Go.”

It’s a way to bypass that dopamine regulation struggle many ADHD brains face.

Grapefruit scent? Time to write.
That one familiar track? Focus is coming.

From a neuroscience angle, this taps into neuroplasticity and classical conditioning.
The brain forms links between the cue and the activity.
Do it often enough, and it becomes a shortcut.
No more internal battles. Just soft entry.

Smell, by the way, is especially powerful.
Your olfactory system connects straight to emotion and memory.
That’s why lavender can calm you and peppermint can wake you up, even faster than words or logic.

And music?
There’s science showing it can increase focus, lower anxiety, and regulate your mood.
The key is to find what works for you.

But here’s the thing: consistency matters.
Same scent. Same sounds. They become your brain’s little ritual flags.

It’s not magic.
It’s caring for your nervous system.

And if your anchor doesn’t work on day one — that’s okay.
This isn’t about productivity hacks. It’s about support.

I use anchors.
Grapefruit oil when I’m editing.
One strange playlist I never use anywhere else.
A ceramic mug that silently tells me: “we’re working now.”

Tiny rituals.
No pressure. No performance.
Just a soft way to show up for myself.

Try it.
Sniff some citrus.
Play your track.
And begin.