Podcast Summary: Hacking Your ADHD – "Trojan Horses"

Host: William Curb
Episode Date: February 6, 2026

Episode Overview

In this monologue episode, host William Curb explores the concept of "Trojan Horse tasks"—seemingly harmless activities that sneak into our routines and derail productivity for those with ADHD. Drawing from personal anecdotes and classic mythology, he examines how these innocuous-seeming "breaks" and optimization rabbit holes can undermine our intentions and what strategies might help us work with (not against) our ADHD brains.

Key Discussion Points & Insights

1. The Trojan Horse: Modern Distractions

• Myth as Metaphor

  • William opens by recounting the story of the Trojan Horse from Greek mythology, likening it to how minor activities infiltrate our days and sabotage focus.

  "It's a story of letting the enemy in the gates...I've been thinking about the same story and how it can play out in how we choose to spend our time during the day." (03:01)

• Trojan Horse Tasks Defined

  • Seemingly innocent tasks (like checking social media or playing a quick video game) often expand far beyond their intended boundaries, consuming valuable time and momentum.

2. Personal Examples of Trojan Horse Tasks

• Stardew Valley as Distraction

  • William shares an instance where he planned a "quick," 15-minute break playing Stardew Valley, only to see it balloon into hours lost.

  "That 15 minutes becomes 30 minutes and then 45 minutes and before I know it, three hours have passed..." (04:38)

• Self-Regulation, Time Blindness, and Avoidance

  • The real danger is not the harmless break, but unregulated, avoidance-driven use of these activities as a way to manage discomfort, overwhelm, or anxiety.

• Self-Inquiry to Spot the Trojan Horse

  "When I'm thinking about starting my day by taking a break, that is a red flag that I should notice." (05:52)

  • William suggests pausing to ask: Am I regulated? Am I avoiding discomfort? Would another strategy serve better (like a walk, snack, or conversation)?

• Accountability Tools

  • If the break itself is useful, putting in accountability measures (timers, check-ins) helps ensure it doesn't overrun.

3. Optimization Procrastination

• Folding Laundry Example

  • He tells the story of spending 30 minutes choosing what show to watch while folding towels—a task that itself took less time.

  "This changed a 20 minute task into one that took more than double the amount of the time that I originally should have used." (07:47)

• Sunk Cost Fallacy and Rabbit Holes

  • The urge to get things “just right” before starting often leads to more time spent preparing than doing.
  • Examining the sunk cost fallacy—sticking with something just because you've already invested time, even if it’s unproductive.

4. Hyper-Organization Backfiring

• Calendar Overload

  • Over-scheduling and hyperdetailed calendars seem efficient, but add stress and reduce adaptability when the unexpected arises.

  "When my calendar is jam packed and something comes up, it means now I have to take time to rearrange everything..." (09:32)

• Productivity Versus Progress

  • The urge to perfectly plan can displace actual doing—a common rabbit hole for ADHD brains.

5. Working With, Not Against, ADHD

• Neurotypical Solutions Don't Always Fit

  • William reflects on his college strategy of locking himself in a study room—a tactic that didn't work for him, illustrating the point that not all productivity advice is universally effective.

  "I did think this was how I was supposed to get things done. And so that's the strategy I went with. Despite the results..." (11:16)

• Self-Compassion and Custom Approaches

  • Emphasizes the importance of self-kindness and developing systems that capitalize on ADHD traits rather than fighting them.

Notable Quotes & Memorable Moments

• On the Trojan Horse Concept:

  "What are the pitfalls that are not just going to throw us off, but set us off in the wrong direction entirely?" (03:53)

• On Video Game Breaks:

  "If I'm looking for regulation, I need to be working on addressing what's actually going on in my head and my body..." (06:38)

• On Optimization Trap:

  "It feels like we're being productive when we're getting things done just right, but when it's at the cost of actually doing the thing, it tends to just be procrastination in disguise." (08:44)

• On Working With ADHD:

  "We're not dealing with invaders, we're dealing with ourselves. We shouldn't be thinking of ourselves or our ADHD as the enemy." (12:45)

Timestamps for Important Segments

| Timestamp | Segment | |-----------|------------------------------------------------------| | 01:16 | Episode introduction and format explanation | | 03:01 | The Trojan Horse myth as a productivity metaphor | | 04:38 | Stardew Valley video game break story | | 05:52 | Self-regulation and recognizing avoidance | | 07:47 | Optimization and laundry-folding example | | 08:44 | Sunk cost fallacy in task selection | | 09:32 | Calendar overload and productivity pitfalls | | 11:16 | Failed productivity strategies in college | | 12:45 | Self-compassion and working with, not against, ADHD | | 13:25 | Episode top takeaways and summary tips |

Episode Takeaways (Recapped Tips)

(13:25)

1. Spot Trojan Horse Tasks:

   • Activities that appear harmless but often derail your day by expanding beyond their boundaries.

2. Beware Optimization Procrastination:

   • If prepping takes longer than the actual task, grant yourself permission to settle for “good enough” and move forward.

3. Work With, Not Against, Your ADHD:

   • Recognize that ADHD isn't the enemy—self-understanding and custom strategies are crucial for progress.

Final Tone and Recommendations

William’s style is encouraging, relatable, and self-reflective, emphasizing self-compassion and the importance of personalized productivity strategies. The episode offers practical advice, grounded in day-to-day experience, for listeners looking to avoid self-sabotage and find sustainable ways to work with their ADHD brains.

Recommended Actions for Listeners

• Try to identify your own "Trojan horse" activities and set gentle accountability around them.
• Notice when “optimizing” crosses into avoidance, and experiment with settling for “good enough.”
• Approach ADHD as a partner in life, not an adversary; tailor your tools to fit your brain, not someone else’s.

For more resources, transcripts, and contact info, visit:
hackingyouradhd.com/270