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
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
