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
2Prologue. The Quiet Morning Is Not a Discipline Problem
3Chapter One. The ADHD Morning Is a Brain-State Problem, Not a Willpower Problem
4Chapter Two. Chronotypes: Working With Your Biology Instead of Fighting It
5Chapter Three. The 10,000-Lux Wake-Up: Light as Your First Medication
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6Chapter Four. Caffeine Timing: The 90-Minute Rule to Avoid the Afternoon Crash
7Chapter Five. The Dopamine-Sparing Morning: Reducing Decision Friction Before Breakfast
8Chapter Six. The 90-Minute Ultradian Block: Riding Your Brain's Natural Focus Waves
9Chapter Seven. Novelty Breaks: Harvesting Prediction-Error Dopamine Without Doom-Scrolling
10Chapter Eight. Single-Cue Task Initiation: Starting Without the Mental Drag
11Chapter Nine. The One Meaningful Output: Defining a Win Before Noon
12Chapter Ten. Environment Design: Removing Visual and Auditory Noise
13Chapter Eleven. The Weekend Reset: Protecting Your Rhythm Without Going Rigid
14Chapter Twelve. Troubleshooting: When Life Derails the Plan
15Epilogue. Quiet Mornings Are a Practice, Not a Perfection
16Copyright
17Disclaimer
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