6Executive function: the brain's project manager
59Try this week
7Hyperfocus: the gift with sharp edges
60Chapter 6 — Energy Management Over Willpower
8Time blindness
61Energy is not the same as time
9Emotional intensity and rejection sensitivity
62Protect your peak
10The cost of self-blame
63Soft starts
11Try this week
64Decision fatigue
12Chapter 2 — The Focus Toolkit
65Recovery is part of the work
13The activation problem
66The role of basics
14The two-minute on-ramp
67Saying no as energy strategy
15Tiny first actions
68Try this week
16Body doubling
69Chapter 7 — Productivity Without Burnout
17Sustaining focus
70The hyperfocus tax
18ADHD-friendly Pomodoros
71Sustainable sprints
19The single tab rule
72The 80% rule
20The distraction parking lot
73Task selection over task volume
21Working with your environment
74Done versus perfect
22Working with hyperfocus
75Celebrate completion
23Returning after a break
76Avoiding burnout
24Try this week
77Try this week
25Chapter 3 — Mastering Time
78Chapter 8 — Relationships and Communication
26The two-state problem
79The patterns nobody warned you about
27Making time visible
80Tell, do not show
28Use analog clocks and timers
81Asking for what you need
29Externalize every commitment
82Repair as a daily skill
30Show yourself the week
83Listening with an ADHD brain
31Time blocking versus time boxing
84In the workplace
32Buffers and the planning fallacy
85Try this week
33Beating the future-self gap
86Chapter 9 — The ADHD Advantage: Traits as Strengths
34Deadlines and self-imposed urgency
87Curiosity that does not turn off
35The transition tax
88Divergent thinking
36Try this week
89Response under pressure
37Chapter 4 — Emotional Regulation: Riding the Wave
90Empathy and reading the room
38Why ADHD emotions are louder
91Energy when interest meets stakes
39Rejection sensitive dysphoria
92The interest map
40The 90-second rule
93Choosing aligned work
41Naming the feeling
94Try this week
42Cooling techniques that actually work
95Conclusion: Your Blueprint Going Forward
43Cold and breath
96A 30-day starter plan
44Movement
97Self-compassion as a practice
45The five-senses reset
98A final word
46Boundary setting around triggers
99Appendix: Quick-Reference Toolkit
47The biological floor
100When you cannot start
48Repair after a storm
101When you cannot stay focused
49Try this week
102When time is slipping
50Chapter 5 — Building Systems That Work With Your Brain
103When emotions take over
51The external brain principle
104When systems are collapsing
52The minimum viable system
105When energy is gone
53Capture before organize
106When you forget the point
