6Hyperfocus: the gift with sharp edges
59Chapter 6 — Energy Management Over Willpower
7Time blindness
60Energy is not the same as time
8Emotional intensity and rejection sensitivity
61Protect your peak
9The cost of self-blame
62Soft starts
10Try this week
63Decision fatigue
11Chapter 2 — The Focus Toolkit
64Recovery is part of the work
12The activation problem
65The role of basics
13The two-minute on-ramp
66Saying no as energy strategy
14Tiny first actions
67Try this week
15Body doubling
68Chapter 7 — Productivity Without Burnout
16Sustaining focus
69The hyperfocus tax
17ADHD-friendly Pomodoros
70Sustainable sprints
18The single tab rule
71The 80% rule
19The distraction parking lot
72Task selection over task volume
20Working with your environment
73Done versus perfect
21Working with hyperfocus
74Celebrate completion
22Returning after a break
75Avoiding burnout
23Try this week
76Try this week
24Chapter 3 — Mastering Time
77Chapter 8 — Relationships and Communication
25The two-state problem
78The patterns nobody warned you about
26Making time visible
79Tell, do not show
27Use analog clocks and timers
80Asking for what you need
28Externalize every commitment
81Repair as a daily skill
29Show yourself the week
82Listening with an ADHD brain
30Time blocking versus time boxing
83In the workplace
31Buffers and the planning fallacy
84Try this week
32Beating the future-self gap
85Chapter 9 — The ADHD Advantage: Traits as Strengths
33Deadlines and self-imposed urgency
86Curiosity that does not turn off
34The transition tax
87Divergent thinking
35Try this week
88Response under pressure
36Chapter 4 — Emotional Regulation: Riding the Wave
89Empathy and reading the room
37Why ADHD emotions are louder
90Energy when interest meets stakes
38Rejection sensitive dysphoria
91The interest map
39The 90-second rule
92Choosing aligned work
40Naming the feeling
93Try this week
41Cooling techniques that actually work
94Conclusion: Your Blueprint Going Forward
42Cold and breath
95A 30-day starter plan
43Movement
96Self-compassion as a practice
44The five-senses reset
97A final word
45Boundary setting around triggers
98Appendix: Quick-Reference Toolkit
46The biological floor
99When you cannot start
47Repair after a storm
100When you cannot stay focused
48Try this week
101When time is slipping
49Chapter 5 — Building Systems That Work With Your Brain
102When emotions take over
50The external brain principle
103When systems are collapsing
51The minimum viable system
104When energy is gone
52Capture before organize
105When you forget the point
53The weekly review
