Practical tools, science-backed strategies, and curated resources for navigating life with an ADHD brain.
Having another person present — even silently — dramatically increases focus and task initiation for ADHD brains.
Group similar tasks (calls, writing, admin) into blocks. Context-switching is expensive for ADHD — minimize it.
ADHD brains lose track of time silently. Visible countdown timers (cube timers, phone) anchor you in the present.
Commit to just 2 minutes on a task. Starting is the hardest part — the brain usually keeps going once in motion.
ADHD brains run on interest, challenge, and urgency. Create artificial deadlines by booking calls or public commitments.
Spend 5 min each morning externalising everything on your mind. Reduces cognitive load, frees working memory for actual work.
ADHD is a dysregulation of the direction of attention, not a shortage of it. Interest and emotion drive focus, not willpower.
Russell Barkley: ADHD executive function development runs ~30% behind neurotypical peers. A 30-year-old may have the self-regulation of a 21-year-old.
ADHD brains are lower in dopamine baseline. Tasks only get done when they generate enough dopamine via interest, challenge, novelty, urgency, or passion.
Intense emotional pain from real or perceived rejection. Common with ADHD, rarely discussed, often mistaken for anxiety or BPD.
ADHD significantly reduces working memory capacity. This causes losing thoughts mid-sentence, forgetting multi-step tasks, and struggles with reading comprehension.
For ADHD brains, time exists in two states: "now" and "not now". Everything not immediately present feels infinitely far away.
The most accessible ADHD YouTube channel. Short, practical, science-backed videos covering every ADHD life domain.
The single best lecture on ADHD neuroscience. 3 hours but worth every minute — completely changes how you see ADHD.
Weekly deep-dives with clinicians, researchers, and coaches on specific ADHD topics. 500+ episodes covering medication, relationships, school, work.
Practical coaching-style podcast. Focus on productivity systems, habits, and accountability for adults with ADHD.
Andrew Huberman on the neuroscience of ADHD, dopamine regulation, and evidence-based interventions including non-pharmaceutical approaches.
Evidence-based explainers on ADHD, learning differences, and executive function. Excellent for both personal understanding and explaining ADHD to others.