Table of Contents
Part One: The Bad Parts of ADHD
Chapter 1 — What is ADHD?
- Executive Dysfunction
- Dopamine
- What Causes Dopamine Dysregulation?
- The Future of Medicine
Chapter 2 — My Story of ADHD
- Am I not trying hard enough?
- How it feels like to be permanently disorganized
- The void of Self Doubt
- Imposter Syndrome & The Bad Feeling
Chapter 3 — Getting Diagnosed
- What it's like to get diagnosed with ADHD
- Does medication really help?
- The lack of next steps is a problem.
Chapter 4 — Going to Therapy
- Therapy is vital for emotional issues
- Do no expect practical help from therapists
- The limitations of Therapy for ADHD
Chapter 5 — Neurotypical BS
- Have you tried trying?
- Does sugar cause ADHD?
- Hustle culture is not compatible with ADHD
- Mainstream opinions and attitudes must change
Chapter 6 — Time & Energy
- What is Time Blindness?
- Why do we lose track of time so often?
- Where does all of our spare energy go?
- Capturing our lost time
Chapter 7 — Some ADHD Misunderstandings
- Doodling and other Coping Mechanisms
- Creativity vs. Compliance
Part Two: The Harsh Truths about ADHD
Chapter 8 — Letting People Down
- Disappointing People
- ADHD Excuses
Chapter 9 — Letting Yourself Down
- Your missed goals are real
- Your unrealized potential is real
Chapter 10 — Take Responsibility
- Your actions are real
- Gain control to feel better
Chapter 11 — Calendar Anxiety
- Anxiety about deadlines
- Anxiety about anxiety
Chapter 12 — Stuff I Tried
- Some experiments I tried
- The limitations of 'brain hacks'
Part Three: A Better Mindset
Chapter 13 — Mindset
- Building a Happy Mindset
- It Should be Easy to do Hard Work
- How to start changing your mindset
Chapter 14 — The Long Game
- Avoiding Stupidity
- Play Poker
- Accept the Inconsistency
- Forcing Yourself
- Binary and Non-Binary Tasks
- Distractions
- Work Ethic
- Laziness
Chapter 15 — Hyperfocus
- The Hyperfocus Paradox
- A Better Way to Handle Hyperfocus
Chapter 16 — Healthy Stuff
- Healthy Body, Healthy Mindset
- Get Diagnosed
- Medication
- Drink Water
- Sleep
- Exercise
- Diet
Chapter 17 — Tacit Knowledge
- Why Can’t You Just Tell Me What to Do?
- Tacit Knowledge
- You Must Acquire Tacit Knowledge
Part Four: Build Your Strategy
Chapter 18 — Components of a Strategy
- What does a strategy need?
- What 5 components are needed?
Chapter 19 — Skill #1: Mindfulness
- What is Mindfulness?
- Mindfulness is Objectivity
- Mindfulness is Judgment Free
- Mindfulness is Better Solutions
- 3 Ways To Become Mindful
- Practical Implementation
Chapter 20 — Skill #2: Planning
- Planning With ADHD
- Learning to Plan
- Don’t Plan For Hyperfocus
- Plan For Average Instead
- A Plan Is More Than Just A Deadline
- How To Fill In Your Plan
- The Folly of Trying Hard (Sustainable Plans Should be Easy to Follow)
- Building Good Plans
- The 5 Plan Components
- Failure is a Good Thing
- But I can complete so much more with hyperfocus!
- Practical Implementation
Chapter 21 — Skill #3: Infrastructure
- A Good Plan Needs A Good Infrastructure
- All That Health Stuff
- Environment
- Tools
- Reducing Friction
- Dealing with Excuses
- Accountability & Deadlines
- Supporters
- Practical Implementation
Chapter 22 — Skill #4: Motivation
- The Negative Externalities of “Finding Your Passion
- Passion vs. Hunger
- Practical Implementation
Chapter 23 — Skill #5: Distractions
- Why we get distracted so much
- Internal Struggle
- Three Types of Distractions
- When to eliminate distractions
- Practical Implementation
Chapter 24 — Putting It All Together
- Full Strategy Example
Chapter 25 — Getting Stuck
- I did everything right, but I’m still stuck
- Do Something Scary
- Do Something Else
- Bonus