We are surrounded by patterns. Everywhere.
Tree rings. Cheetah spots. Spider webs. Brick work. Floor tiles. Heartbeats.
Circadian rhythms.
Known and unknown.
People dedicate their entire lives to research; trying to find patterns in pretty much every subject known to man.
And it will forever leave me in awe of how much we have figured out - intentionally or unintentionally.
But also, how much more we have to learn and discover.
The BPM Theory
Have you heard of the ADHD bpm theory? Maybe you've heard it as the 145 or 154 bpm theory?
Good news, they're all the same theory! Coined and brought to the masses by Natana Mayer. She uses design thinking to create theories to support ADHD and neurospicy folks that she tests with her audience.
In this theory, she sought out to test a theory about getting the brain unstuck and able to move forward on a task by listening to music at 154 bpm. You can watch this video if you're curious about the ful explanation of her theory and the research studies she combined to create it.
My first thought when I heard this was, "I've been unknowingly using this trick for YEARS!"
Maybe you have to?
The weekend comes around and it's time to do chores.
Or maybe you need to buckle down and focus on a work or school project that you've been avoiding.
You throw on your headphones or turn the speakers up and jam to a playlist of your favorite EDM, lo-fi, or other music.
If this theory feels like it holds true for you, it becomes an incredible tool in your kit to help you get unstuck and walk away from a day of deep focus and context switching without feeling productive and not at all like a puddle of mush.
Want to try it out for yourself?
Try This:
Create your own LIFT playlist
Having a go-to list for lifting your brain out of stuck mode is an amazing resource to always have close-by. This week, your integration insight is to create OR locate a playlist that can be your go-to LIFT.
Use these 4 simple steps to set up yours:
Set aside 30-45 minutes on your cal one day this week. This can be anytime or day that works well. You can also do less or more time, but 30 minutes is a good starting place. This isn't a single-tab challenge activity, so set a timer and keep your idea notepad nearby so you can keep focused.
Create a new "LIFT" playlist in your favorite app. This can be anywhere you list to music and compile music - Apple Music, Spotify, soundcloud, etc. You want to start with a blank playlist you can fill up with only bpm songs you want to try out.
Locate songs. The most difficult step would have the simplest description, huh? If you are like me, you may have a dump playlist that's hundreds of songs deep that you update and archive from as you wear songs out. (If not, please respond and share how your brain organizes your music! I'm always so curious how other people organize stuff.) You can start in your archives or main playlist or with any song you remember "hitting the spot". You can also pull songs from other curated focus, 154 bpm, or 145 bpm playlists.
Check the bpm. I use this website where I can check the bpm of most songs - for free. Here are my tips for looking up bpms:
For me personally, the perfect bpm for my brain varies a bit, but is anywhere between 108 (in the moderate speed range) to 207 (in the extremely fast speed range). The studies referenced in this theory specifically used 154 bpm but many of us neurospicy folks have found varying numbers in the "fast-tempo" range helpful. Starting with songs you've found jam worthy for focus before can help keep down overwhelm in this process and you can find exactly what bpm works best for your unique brain. Over time if it feels easier to branch out, then branch out!
Occasionally the SongBPM site will list a song twice with a half-time tempo as the full-tempo for one and the full-tempo number. If you're song has two exact entries and the only different is the bpm, click into both songs and read the metrics description - if the larger number is listed as full-tempo, use that as your source of truth on the song bpm.
Add to playlist until you hit your time limit. Go through and repeat steps 3 + 4 until you have a full playlist, run out of songs, or hit your time limit.
REMINDERS
Around here we do what is sustainable and personalized to each of us, individually.
A tool is useful only when it works for you so always feel free to modify to meet your needs. Ergonomic options for everything from crochet needles to keyboards exist for a reason!
Here are some reminders on personalizing your LIFT playlist:
If you are also a neurospicy person who uses music to stim, there is nothing wrong with finding one good song that hits the spot for your brain and listening on repeat for the same effect. I made breakfast, prepped a week's worth of meals, made my weekly batch of PCOS Palmers, did laundry (including the bedsheets and rugs), AND wrote this entire newsletter in the last 4.5 hours by listening to one song on repeat. #doyou
If a LIFT playlist works well for you, it can become a living, breathing, ever-evolving playlist for you. Adding new songs you find and removing songs when they wear out. I like to keep an archive playlist (mine is aptly titled "BURNT" lol) for all the songs that hit the spot but lose their sparkle. Because in a couple years... that shit slaps again, lol.
Low energy days are still low energy days. This trick can help get your brain unstuck and increase focus for some neurodivergent folks but it isn't a miracle worker. Respect your limits and support your needs first, friends 🫶
Have fun with it! You might find music or artists you've never heard before that have a positive impact on your focus. Don't be afraid to step outside your comfort zone!
NOT SURE WHERE TO START?
If you want to give it this theory a test drive for yourself without creating your own playlist, here's a few l've made at different bpm ranges to get you started:
From My Journal
I always get sentimental around this time of year. August always feels more like a fresh start to me than January/New Year ever does. Which means this week I was going through old newsletters l've written and when I stumbled across last year's 34 before 34 list.
Seems a bit kismet that I haven't looked at it since until now, as I turned 35 this week. As I was reading through each point on the list, I was thinking about what I would write if I were doing a 35 before 35 today.
And truly, all 34 points still feel equally relevant as I closed out another year around the sun. Instead of updating that email and resending it here, I'll just share the one thing I would add from my 35th year:
Seasons of life are a lot like waves. Some come fast. Big and intense. Crashing into you and throwing your world off balance. Some come slow. Soft and mellow. Giving you a moment to refresh and pause; breathe deep. Those slow ones can feel like regression sometimes. When it's really just a pause, gearing up for whatever comes next. It's okay to ride the waves for what they are. Experiencing without trying to anticipate what they will turn into or the meaning behind it. It's okay for the patterns to only become clear in retrospect.
Trust that future you, whoever they are, will be strong enough to handle the challenges they face because you are doing the work now to prepare them.
WHAT I'M LOVING:
I love watching musicians react to new to them artists. The joy and awe in their reactions to technique and style choices always gets me. This reaction video is my most recent fav. #goodluckbabe
I made this french toast recipe for breakfast on my birthday and if I thought I had a lemon curd obsession before... I will forever be a lifelong cardholder now.
All our Polly Pocket dreams can come true starting August 21st.
HAVING A GREAT TIME HERE?
Here's a few ways you can let me know:
Option 1: 💌 Share with a fellow creative or business owner. Community starts with each of us and friends don't let friends chase their dreams at the expense of their mental health! If you know someone seeking more sustainability and harmony in their life and/or business, send this their way.
Option 2: 👋 Say hi! Hit reply and share a sentence or two about anything you enjoyed or hit home for you. I always hope these words find the right people at the right time, but it's always makes my day to hear from you!
