Adult ADHD management tools

Explain the role of dopamine and norepinephrine in attention regulation and how they differ in the ADHD brain.

Distinguish between the three ADHD presentations (inattentive, hyperactive-impulsive, combined) and identify which patterns apply to your own experience.

Describe how executive function deficits in ADHD affect planning, prioritization, and task initiation.

Apply the concept of 'externalizing' by setting up a single, trusted system to capture all tasks, ideas, and commitments.

Apply a prioritization framework, such as the Eisenhower Matrix adapted for ADHD, to decide what to work on next.

Use body-doubling (in-person or virtual) as a strategy to initiate and sustain focus on tasks.

Identify your personal signs of cognitive overwhelm and hyperfocus-induced burnout.

Develop a personalized 'reset' protocol to use when feeling overwhelmed or on the edge of burnout.

Practice iterative improvement by using the weekly review to identify and troubleshoot one friction point in your system.