Focus Path - ADHD Treatment

12/21/2025

Week 1: ALL IN 💪
Week 2: DROPPING OFF 😬
Week 3: SHAME SPIRAL 😔
Week 4: BLAME LACK OF BOOTSTRAPS 😭

Soun familiar? This is the ADHD auto-pilot most people are stuck on.

Here's what actually works - the Focus Formula:
✅Week 1: SOME BIG, SOME SMALL (riding the motivation wave)
✅Week 2: HANGING IN THERE (falling off but not quitting)
✅Week 3: SOMETHING OVER NOTHING (one pushup on your knees - stupid small)
✅Week 4: HABIT FORMATION (automatic, no drama, just calm) 😌

Notice something:
The person on the left looks miserable. 😰
The person on the right looks calm. 🧘
That's the goal.
Not euphoria. Not perfection. Just automatic.
The difference? 🔑

ADHD auto-pilot plans for your BEST day.
Focus Formula plans for your WORST day.
Can you do one pushup on your knees on your worst day?
If yes, you scale it. If no, make it smaller.

I break down the entire 1-2-3 Focus Formula in my latest video.🎥
Free tracker download. Part 3 of behavior modification protocol.📋

Link in comments 👇

12/16/2025

Watcher Mode shows up in two situations:

CONDITION 1: REINFORCED OBEDIENCE "Shut up and do what you're told. Your emotions don't matter. Just comply and get it done like a robot."

CONDITION 2: INVISIBLE SURVIVAL "Figure it out on your own. You're neglected, overlooked. Nobody's coming to help you. So you learn to disappear before anyone notices you need anything."

Either way, your nervous system learned the same thing: Disappear = Safety. Being present = Danger.

This is Watcher Mode - Mode #6 in the Survival Modality.

If your nervous system goes into Watcher mode:

You space out constantly
You blank out during conversations
You dissociate and don't remember what just happened
You're watching life like you're behind glass
You're not daydreaming - you're just GONE

Externally you look fine - functional, maybe a little quiet. Internally?
You're checked out, disconnected, floating.

The good news: Your nervous system doesn't have to do this anymore.

New video breaks down why this happens and how to bring yourself back online: https://youtu.be/q6yig3plPNU?si=ueEQjleo6qpws9Cg
YouTube | Focus Path | PMHNP-BC

12/12/2025

If you're confused by conflicting advice about ADHD medication online, you're not alone. 🤯📱

Most of it is noise. 🔊🚫

After 10 years prescribing ADHD medication to adults, I've watched people waste energy obsessing over details that don't actually matter. ⚠️😵‍💫

🍊 Orange juice ruining absorption? Nope.
🧂 Random magnesium supplements? Mostly internet myth.
⏱️ Timing meds down to the minute? Total perfectionist trap.

✨ What does matter:

🍽️ Universal truths

🧠 Your individual response

🙉 Ignoring the noise + TikTok myths

The goal isn't perfection — it's what I call “All Good, No Bad.”
The right med. The right dose. Daily. And it just works. 💡✔️

No side effects. Nothing dramatic. Your medication fades into the background so you can live your actual life. 🌱💛

🎥 Full breakdown: youtube.com/watch?si=PHRUmgujVkvY2tHA&v=PXuKmsPbbo8&feature=youtu.be

📘 Free ADHD Medication Tracker: https://mailchi.mp/myfocuspath/yqwfsezo9v

— Jonathan Murphy, PMHNP-BC
Focus Path | www.myfocuspath.com

Confused by conflicting advice about ADHD medication online? Most of it is noise. After 10 years prescribing ADHD medication to thousands of adults, here's w...

12/09/2025

"How are things going with your ADHD meds?"

If you just said "I don't know... fine, I guess?" - you need this.
ADHD medication gets adjusted based on vibes. But here's what actually matters:

Track these 5 functional domains:
-one: DOMESTIC - Laundry, dishes, keeping your space from total chaos
-two: WORK - Starting tasks before the last possible second, leaving work at work
-three: RELATIONSHIPS - Not interrupting people, actually showing up when you say you will
-four: SELF-CARE - Sleep, eating, showering, brushing your teeth (yes, really)
-five: FITNESS - Moving your body, even a little

At the end of the month, ask yourself: Better? Worse? Same?
That's your data. Not vibes. Data.

I made a free tracker that gets emailed to you in 2 minutes: https://mailchi.mp/myfocuspath/yqwfsezo9v

Sign up, download the PDF, print it or fill it digitally. Check boxes daily. Bring it to your next appointment. Your prescriber will actually know how to help you.

11/12/2025

Overthinking isn’t a personality trait — it’s a survival response.

In this video, I explore Strategist Mode, the nervous system pattern behind chronic rumination and anxious thinking.

Learn why your brain equates thinking with safety — and how to shift toward presence and peace.

ADHD Strategist Mode: Overthinking in an Anxious MindIf you struggle with overthinking, an anxious mind that won't shut off, obsessive thinking, excessive ru...

11/12/2025

Ever wonder why vulnerability can feel like danger and function feels like safety?

In this video, I explore Operator Mode — a pattern often linked with avoidant attachment, ADHD, and complex trauma.

I break down how “being the reliable one” can become a survival strategy, and how to start shifting toward real connection.

In this video, I explain the Operator Mode and its connection to what attachment theory calls dismissive avoidance or avoidant attachment. Through my clinica...

11/07/2025

You're the life of the party, but when everyone goes home, you can't stand being alone. This is The Charmer - ADHD Survival Modality 02.

You're the life of the party, but when everyone goes home, you can't stand being alone. This is The Charmer - ADHD Survival Mode 02.The Charmer Mode explaine...

11/07/2025

GET YOUR FREE ADHD SHUTDOWN SURVIVAL GUIDE:
Sign up for my email list and I'll send you a PDF with exercise strategies designed specifically for ADHD shutdown mode:
👉 https://mailchi.mp/myfocuspath/yqwfsezo9v

11/06/2025

Do you get anxious when the group isn't stable?
Do you find yourself smoothing things over before conflict even starts?
Always the one keeping everyone together?
Your survival mode may be The Diplomat. This is the first video in my Survivor Modality series - 8 nervous system patterns that keep us stuck, and how to shift them.
Watch here:

Are you always the peacekeeper? The mediator who can't stop smoothing things over even when you know you should let people work it out themselves? Your nervo...

11/04/2025

Still feeling stuck — even with ADHD treatment?
You might be sabotaging your own progress without realizing it.
Here are 6 signs of ADHD self-sabotage I see all the time (and how to fix them).

Even with successful ADHD treatment, some people stay stuck. In this video, I break down the 6 most common things I hear from ADHD patients who sabotage thei...

11/20/2023

Now accepting BCBS for Massachusetts patients!

Call now to connect with business.

09/12/2023

https://myfocuspath.blog/2023/09/12/repetition-of-the-process/ learn about finding success in daily habits today on our blog!

Forming new habits is a hot topic these days. Social media charlatans on the internet churn out e-books, seminars and individual coaching courses with little more than an Instagram filter and the l…