Audio only
ADHD Quiet Mornings
Design For Your Mornings to Calm Your MindBy J. R. TREJO
Length2h 29m
About this audiobook
Your morning chaos is not a character flaw. It is a design problem. Build a quiet morning using bright light, smart caffeine timing, and 90-minute focus blocks so you finish one meaningful output before noon.
Audiobook details
GenreSelf-Help, Business and Economics
Length2 hrs 29 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateDec 23, 2025
LanguageEnglish
Table of contents
1ADHD Quiet Mornings: Chronotype-matched routines using 10,000-lux light, 90-minute ultradian blocks, and dopamine-sparing task design
10Chapter Eight. Single-Cue Task Initiation: Starting Without the Mental Drag
2Prologue. The Quiet Morning Is Not a Discipline Problem
11Chapter Nine. The One Meaningful Output: Defining a Win Before Noon
3Chapter One. The ADHD Morning Is a Brain-State Problem, Not a Willpower Problem
12Chapter Ten. Environment Design: Removing Visual and Auditory Noise
4Chapter Two. Chronotypes: Working With Your Biology Instead of Fighting It
13Chapter Eleven. The Weekend Reset: Protecting Your Rhythm Without Going Rigid
5Chapter Three. The 10,000-Lux Wake-Up: Light as Your First Medication
14Chapter Twelve. Troubleshooting: When Life Derails the Plan
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6Chapter Four. Caffeine Timing: The 90-Minute Rule to Avoid the Afternoon Crash
15Epilogue. Quiet Mornings Are a Practice, Not a Perfection
7Chapter Five. The Dopamine-Sparing Morning: Reducing Decision Friction Before Breakfast
16Copyright
8Chapter Six. The 90-Minute Ultradian Block: Riding Your Brain's Natural Focus Waves
17Disclaimer
9Chapter Seven. Novelty Breaks: Harvesting Prediction-Error Dopamine Without Doom-Scrolling
Gut-Skin Loop ResetJ. R. TREJO2h 26m Only with Ultra
Perimenopause Strength FixJ. R. TREJO2h 59m Only with Ultra
The Placebo Effect of PurposeJ. R. TREJO1h 14m Only with Ultra
Soft Power, Hard ResultsJ. R. TREJO1h 14m Only with Ultra
Finish What You FearJ. R. TREJO56m Only with Ultra
Borrow a Different BrainJ. R. TREJO2h 20m Only with Ultra
Befriend the SpikeJ. R. TREJO1h 57m Only with Ultra
Cold Water, Warm ChoicesJ. R. TREJO2h 17m Only with Ultra
Ask Your HRVJ. R. TREJO2h 16m Only with Ultra
Default Mode by ChoiceJ. R. TREJO2h 7m Only with Ultra
Quiet Feeds, Clear HeadsJ. R. TREJO2h 14m Only with Ultra
Screens Wait; Values Don’tJ. R. TREJO2h 17m Only with Ultra
Algorithm Fast, Analog FeastJ. R. TREJO2h 25m Only with Ultra
Exhale Until It SoftensJ. R. TREJO1h 47m Only with Ultra
Airplane Mode MorningsJ. R. TREJO2h 15m Only with Ultra
Stoic Tools for AnxietyJ. R. TREJO2h 5m Only with Ultra
Identity CreditsJ. R. TREJO2h 33m Only with Ultra
Ambition HygieneJ. R. TREJO1h 55m Only with Ultra
Protect Your HoursJ. R. TREJO2h 6m Only with Ultra
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