Method

Here-and-now anchor (Barkley's 4 questions)

When you lose your sense of self and scatter, use a simple mindfulness based on Russell Barkley's executive-function model: who am I, where am I, what am I doing, how long have I got.

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The first element of executive function is self-awareness — fragile in ADHD. When you drift or lose your sense of self, deliberately anchoring in the present rebuilds it with four questions (after Russell Barkley’s model):

Who am I? 2) Where am I? 3) What am I doing? 4) How long have I got?

You can pair it with brief journaling and breathwork. It’s a fast orientation reset that interrupts the drift and restores steerability.

Helps with

Resources & links

1 source

Dr Judith Mohring
- 13:55 Cambridge Psychiatrist Shares New ADHD Treatment — Barkley's 4 questions

What the research says

Scientific grade verified against the literature. No entries = no direct studies (graded from mechanism/experience).

What the grade means

A A — strongest evidence: meta-analyses or RCTs directly confirm it works (or, for diagnostic tools, strong validation of accuracy).

B B — good evidence: a single RCT, or a strong mechanism with supporting studies.

C C — weak / preliminary: a plausible mechanism, but few direct, controlled tests.

D D — no evidence: theory or isolated anecdotes, no studies.

Applies to: ADHD AuDHD