ADHD: An A-Z — Figuring It Out Step by Step

Executive Summary

This comprehensive guide reframes ADHD as a neurodevelopmental difference affecting approximately 4% of adults globally, with 75% genetic contribution. The author presents ADHD as a “Ferrari brain with bicycle brakes”—tremendous capability paired with limited regulation capacity due to differences in the prefrontal cortex. Beyond covering well-known traits like distractibility and hyperactivity, the book offers distinctive frameworks including the “committee of toddlers” model of executive dysfunction, detailed exploration of Rejection Sensitive Dysphoria as a Neurological condition unique to ADHD, and an eight-sense framework for understanding sensory processing differences. The author emphasizes that ADHD is a 24-hour disorder affecting sleep, circadian rhythms, and emotional regulation, with practical strategies focused on externalizing accountability through structural supports rather than willpower.

Understanding ADHD: Neurodevelopmental Difference, Not Deficiency

ADHD is a neurodevelopmental condition with measurable brain structure differences, particularly in the prefrontal cortex—the region responsible for decision-making, attention, concentration, impulse control, and emotional regulation. This creates a distinctive Neurological reality described as “Ferrari brain with bicycle brakes,” where tremendous capability coexists with limited regulation capacity.

Common traits include short attention span with easy distractibility, hyper-focus on interesting tasks to the exclusion of basic self-care, carelessness with details despite brilliant ideation, difficulty sustaining tedious work, disorganization and forgetfulness, incomplete projects, mental hyperactivity (racing thoughts), physical restlessness, Impatience, mood swings, and characteristic low self-esteem.

Despite being classified as a disorder due to significant impacts on daily functioning, ADHD correlates with remarkable strengths including 300% higher entrepreneurship rates, exceptional creativity and outside-the-box thinking, courage in decision-making, Authenticity driven by passion, profound empathy and compassion, multitasking ability, and performance excellence in high-pressure crisis situations.

The prefrontal cortex’s dysregulation means emotions feel intensely overwhelming in single moments—similar to adolescent hormonal shifts—but this same intensity enables deep feeling of positive emotions, creating capacity for profound connection and compassion.

Three ADHD subtypes exist: Inattentive type (careless mistakes, forgetfulness, difficulty focusing—vastly more common in women who suppress hyperactivity internally), Hyperactive-impulsive type (fidgeting, excessive talking, restlessness—more visible in boys), and Combined type featuring both presentations.

Executive Functioning: The Core ADHD Challenge

ADHD fundamentally impairs the executive functions of the prefrontal cortex, creating a “committee of toddlers” running your brain while the responsible teacher is tied in the corner. The author introduces this powerful metaphor to illustrate that you know what to do but cannot reliably execute it—this Neurological disconnect is not laziness, stupidity, or weakness.

Specific Executive Function impairments include self-awareness deficit (unaware of bodily needs, medication effects, or emotional states—journaling and regular check-ins help compensate), inhibition difficulty (restraining yourself is Neurologically hard, resulting in unintended rudeness, vulnerability to exploitation, or dangerous impulsive decisions), non-verbal working memory impairment (difficulty holding or picturing mental information—forgetting names, appointments, entire events, and childhood memories, making visual reminders essential infrastructure), and verbal working memory challenges (inner monologue feels like constant white noise, with many ADHD-ers’ internal dialogue running negative channels from years of trying to fit Neurotypical boxes—writing processes thoughts for many; exercise and meditation help retune this inner “radio station”).

Emotional dysregulation manifests as emotions feeling like gigantic tidal waves without warning. Stress worsens ADHD symptoms, which worsens stress—a vicious cycle. While intensity is problematic, it simultaneously enables deep feeling of positive emotions, creating capacity for profound connection.

Self-motivation struggles mean difficulty motivating yourself for non-immediately rewarding tasks requires “tricking” your brain with artificial activation: shorter deadlines, rewards, excitement, gamification. ADHD-ers excel at sprints, not marathons.

Planning and problem-solving deficits involve difficulty thinking through problems and imagining future scenarios. Combined with emotional dysregulation, this creates overwhelming paralysis—for example, crying over simple tax forms that are actually easy. Cognitive diversity is generally positive; combined with this dysregulation, it causes specific paralysis patterns.

Burnout: Recognition and Prevention

Burnout is extremely common in ADHD-ers and often precedes adult Diagnosis. People with ADHD have reportedly exerted 500% more effort than average throughout childhood, assuming everyone worked this hard. Burnout manifests physically (exhaustion, illness, panic attacks, migraines) and mentally (guilt spirals, cancellations, complete depletion).

Core burnout triggers include Insecurity (stemming from past inability to perform, leading to over-commitment to prove worth), boundary difficulties (ADHD-ers may ignore or miss boundaries because executive functioning struggles make it hard to pause and self-regulate), hyper-focus and unrealistic expectations (the “now vs. not now” time perspective creates urgency to do everything immediately), self-fulfilling prophecy (easier to sabotage than risk vulnerability), and adrenaline addiction (becoming “human doings” rather than beings, constantly seeking dopamine stimulation).

Burnout prevention requires planning ahead: Identify past burnout triggers, map how the cycle manifests in your behavior, acknowledge negative consequences, connect with emotions from past burnout, list coping strategies that helped recovery, and create concrete prevention rules.

Specific strategies include setting weekly work/social/hobby/rest hour limits, creating time buffers between appointments, scheduling daily breaks and work-stop times with reminders, protecting at least one free evening weekly, limiting daily social engagements, outsourcing administrative tasks (potentially funded via Access to Work), considering Workaholics Anonymous meetings (strong ADHD correlation), and appointing a “burnout buddy” to monitor warning signs.

Confidence and Self-Esteem: Building from Self-Acceptance

Most people with ADHD suffer from low self-esteem regardless of external success. This stems from childhood experiences: thinking differently made them different, leading to bullying, reprimands for interrupting, punishment for not concentrating, and feeling bad at things they loved. ADHD traits that seem “wrong” in school environments created foundational beliefs about inadequacy.

Building confidence begins with self-acceptance: Stop comparing yourself to Neurotypical people (you will always feel “short” in their metrics) and recognize being different is a superpower. Acceptance gives you keys to unlock yourself. True confidence comes from knowing you are enough exactly as you are. The author suggests an exercise: Picture a baby—loved simply for existing—then recognize that same love applies to you regardless of productivity or achievement.

Dealing with insecurity requires noticing negative self-talk and recognizing it flows to others (like a mother’s body-image fear transmitted to her daughter). Acknowledge that nobody cares what you do—they’re preoccupied with themselves. Failures teach rather than diminish you; perfection is impossible.

Specific steps include identifying insecurity origins, writing opposite statements with proof, targeting insecurities practically (taking a public speaking course if afraid of it), dedicating time to action, posting positive affirmations, and regularly revisiting the exercise when insecurity resurfaces.

Growing confidence involves listing 30 life achievements (including small ones like “getting out of bed”), identifying top five strengths and increasing daily usage, imagining how loved ones describe you and your impact, appointing a “confidence friend” to call out self-criticism with evidence countering it, and identifying triggers of insecurity (certain people, social media) and limiting exposure.

Diagnosis: Complex, Necessary, and Emotionally Laden

There is no biological test for ADHD; Diagnosis relies on full developmental/psychiatric history, observer reports (family-provided forms are critical because ADHD-ers struggle with self-awareness and memory), and specialist examination. UK NHS waiting lists reach seven years in some areas; approximately one-third of people wait over two years.

Crucially, you have legal rights: if your GP agrees referral is appropriate, you can request a specific provider under “Right to Choose” legislation (England only). Psychiatry-UK provides online assessments, significantly faster than in-person appointments. ADHD UK provides sample letters for GPs.

ADHD commonly overlaps or coexists with Autism, dyslexia, dyscalculia, anxiety, depression, eating disorders, and sleep disorders. Many with ADHD experience multiple misdiagnoses, particularly women.

Systemic racial inequities exist: Asian, Black, and Hispanic children are significantly less likely to be diagnosed or treated compared to White children. Social media oversimplifies ADHD, creating inaccurate self-diagnoses; always seek licensed psychiatrist Assessment.

Emotional experiences during Diagnosis include Excitement (finally piecing together experiences—resist urge to diagnose others as you’re likely not qualified), Loneliness/sadness (revisiting past misunderstanding; family input can be distressing—connect with support groups), Fear (scary to acknowledge mental health needs—medication fear is normal), Anger (justified frustration at complicated/expensive/non-ADHD-friendly processes—remember people are doing their best with available resources), and Happiness (eventual self-acceptance and empowerment).

The author shares her personal Diagnosis journey: After university, impulsive decisions, toxic relationships, alcohol dependence, and suicidal ideation led her to a private psychiatrist at age 25 (£400/hour). The psychiatrist identified ADHD immediately. She later returned for formal Assessment including family-provided forms. Private prescription costs were £300/month—“a tax on being neurodiverse.” Her GP letter helped continue prescription via NHS while awaiting confirmation. She now advocates for accessible Diagnosis and emphasizes: nobody knows your brain better than you; if you disagree with Assessment, seek second opinions; what you believe matters.

Why Women with ADHD Are Massively Underdiagnosed

Boys are five times more likely to be diagnosed than girls, yet adult prevalence rates are roughly similar—indicating massive female underdiagnosis. One in four women with ADHD (23.5%) has attempted suicide compared to 3.3% of women without ADHD.

Symptom presentation differences include emotional symptoms not being included in Diagnostic criteria despite strong research Support, women internalizing hyperactivity mentally rather than displaying physical restlessness, symptoms like overthinking, extreme mood swings, indecisiveness, and Rejection Sensitive Dysphoria being misdiagnosed as anxiety or “emotional issues,” and women’s inattentiveness and disorganization not being as “disruptive” to others so they’re missed.

ADHD symptoms fluctuate significantly with menstrual cycles, perimenopause, and menopause; women may attribute severe PMS or perimenopausal changes to hormones rather than recognizing ADHD.

Women develop sophisticated masking strategies to appear “normal,” layering every situation with thoughts about fitting in. This worsens underlying anxiety and mental hyperactivity. Women overcompensate through unsustainable effort until burnout reveals the underlying condition.

ADHD strongly overlaps with autism, depression, anxiety, eating disorders, obesity, alcoholism, drug addiction, self-harm, and PMS. GPs diagnose and prescribe for anxiety more easily than psychiatrists diagnose ADHD (which has long NHS waiting lists). Treating anxiety medication worsened the author’s symptoms; ADHD medication reduced her anxiety significantly.

Structures in school mask symptoms; they only become obvious after graduation when external Support disappears. ADHD wasn’t diagnosable in adults until 2008. Outdated beliefs persist that ADHD only exists in hyperactive children.

Rejection Sensitive Dysphoria: a Neurological Condition Unique to ADHD

Dr. William Dodson coined “Rejection Sensitive Dysphoria” (RSD), appearing exclusively with ADHD—a Neurological, genetic condition causing extreme emotional pain from real or perceived rejection lasting short periods. This is one of the book’s most distinctive contributions, presenting RSD as a medically recognized phenomenon specific to ADHD rather than general emotional sensitivity.

RSD manifestations include internalized RSD (severe mood swings/depression) and externalized RSD (rage—50% of court-mandated anger management participants have unrecognized ADHD). Nearly one in three ADHD people say RSD is the hardest part of living with ADHD. It may stem from ADHD typecastings as “lazy” or “failure.”

RSD manifests as overwhelming emotion rushes overloading the system, wanting to “turn it off” any way possible. When calm, feelings vanish quickly—but experiencing this emotional panic attack is terrifying, especially without understanding RSD. Before Diagnosis, sufferers might think they’ll be institutionalized, cycling from suicidal feelings at night to complete wellness next morning, gaslighting themselves for being emotional when needing help.

RSD results in severe social anxiety, constantly anticipating others’ wants, searching for external guidance instead of living your own life, taking responsibility for others’ feelings hoping to avoid rejection. It can cause depression—people stop trying (jobs, relationships) seeing rejection as pointless.

RSD can also manifest as unrealistically high perfection standards, masking low self-esteem with punishing overwork—believing achievement X will “deserve” happiness when X is virtually impossible.

RSD includes self-sabotage and impulsive, emotionally charged decisions followed by guilt, embarrassment, and self-blame in lonely cycles. People quit jobs/hobbies fearing rejection; personal relationships suffer dramatically. People-pleasing backfires or prioritizes toxic relationships.

Managing RSD systematically involves recalling previous RSD experience (what triggered it, how it felt, what helped it pass), listing triggers (feeling excluded, messages unreplied to for hours, job rejections), creating calming activities (cooking, music, baths, reading, exercise, friend calls, writing, yoga, journaling, movies, painting), hacking your life (reduce triggers and increase secure-feeling activity accessibility), when triggered training your brain seeking secure things first, asking yourself if this matters in three weeks/months/years, looking for evidence proving opposite of your thoughts, when overwhelmed reminding yourself RSD will pass soon, leaving situations immediately, being kind to yourself, doing secure activities or sleeping, and if tempted to act emotionally questioning thoughts like a lawyer advising a client, giving yourself sought validation.

Body-based Sensory Processing: Eight Senses Framework

ADHD significantly overlaps with Sensory Processing Disorder. Almost 50% of children with ADHD have motor control difficulties (balance, coordination), making them clumsy. 43% of women with ADHD have Sensory over- and/or under-responsivity compared to 22% of men. This section introduces the distinctive eight-senses framework, expanding beyond the traditional five senses to include vestibular (balance), proprioception (body position), and interoception (internal signals).

Three Sensory response types include Sensory over-responsivity (intense feelings provoking dramatic body responses like gagging at smells), Sensory under-responsivity (subtle, delayed reactions like not noticing bruises until morning), and Sensory craving (nearly insatiable desire for intense sensations like wanting very tight hugs).

For touch (tactile), over/under-sensitivity to clothing labels, jewelry, or touch itself can be addressed by removing labels, wearing loose clothing, removing jewelry. Pain insensitivity requires precautions (sitting in office chairs). Craving intense sensations benefits from weighted blankets and deep tissue massage. Fine motor difficulties may require Velcro alternatives or asking for help.

For smell (olfactory), over/under-sensitivity to foods or odors, or inability to distinguish smells can be addressed by adapting environment, avoiding triggers when possible, using incense/air freshener for cravings. Unawareness of body odor requires strong daily hygiene routines.

For sound (auditory), over/under-sensitivity to volume/pitch (unable to sleep with low ticking sounds), difficulty tolerating distractions/background noise can be addressed with noise-cancelling headphones, white noise machines, ear plugs, regular hearing check-ups. Craving certain sounds can be met with appropriate headphones or instruments.

For taste (gustatory), picky eating limited to certain foods or temperatures can be addressed with balanced diet planning, checking restaurant menus in advance, adapting meals to temperature preferences. Craving very bland or spicy food requires monitoring for health impacts. Chewing inedible objects may need gum substitution or occupational therapy Support.

For sight (visual), over/under-sensitivity to light causing pain or sleep difficulty can be addressed with eye masks, sunglasses, blackout curtains, adapted lighting. Spatial distance misjudgment causes clumsiness; occupational therapy helps. Difficulty reading/processing text benefits from underlining, reading aloud, or note-taking. Poor Eye Contact can be managed by imagining a red spot on someone’s forehead.

For vestibular (balance and spatial orientation), over-responsivity to movement (disliking swings, fairground rides, elevators) requires using stairs and explaining sensitivities. Under-responsivity (inability to sit still) benefits from fidget objects and regular breaks. Craving intense/fast experiences can be safely met through theme parks or rock-climbing. Clumsiness requires extra care and environmental adaptation.

For proprioception (body and muscle control), Sensory-seeking via jumping, stomping, feet-swinging, knuckle-cracking requires channeling into healthy activities. Seeking tight feelings benefits from weighted blankets. Misjudging muscle use requires allocating extra time. Difficulty regulating pressure benefits from extra care or dictation alternatives.

For interoception (internal body signals), over/under-responsiveness to internal needs (bathroom urges, hunger, thirst) can be addressed by acting immediately on body signals, maintaining “must-do” routines (drink water, eat meals), developing awareness of your comfortable baseline. Some people are excessively aware of heartbeats or other internal sensations. Pain insensitivity requires extra caution. Difficulty identifying emotions often reflects being out of touch with bodily sensations; regular body scans and emotional check-ins help.

Practical Strategies & Techniques

Strategy 1: External Accountability Structures Compensate for Internal Dysregulation

Since your brain struggles with self-regulation, Working Memory, and motivation, externalize everything: write things down, use visual reminders, create accountability buddies, break tasks into single steps, use timers, and build mini-reward systems.

Create a single morning to-do list with three priority items maximum. Use a whiteboard with three sections: “urgent and important” (focus first), “important but not urgent,” “not urgent and not important” (capture distracting thoughts here). Separate tasks into manageable chunks, give yourself more time than estimated. Set 25-minute focus intervals with 5-minute breaks (Pomodoro technique—proven optimal timing per University of Illinois at Urbana-Champaign, 2011). Use Focusmate (virtual co-workers) or ADHD coaches for body doubling. Post calendar reminders everywhere. Use apps like Monzo for spending pots or password managers like LastPass for organization.

Expected outcomes include dramatically increased task completion, reduced decision fatigue, improved consistency, and measurable progress toward goals.

Strategy 2: Ruthless Boundary-Setting and People-Pleasing Management

Boundaries are invisible lines between you and others enabling healthy relationships. They can be porous (poorly expressed, saying yes to unwanted things), rigid (inflexible, holding people at distance), or healthy (based on self-awareness and clear communication).

Create non-negotiable needs lists across life areas: sleep hours needed, meal planning requirements, relaxation time, health routines, home environment preferences, financial minimums, social connection frequency, dating relationship needs, hobby time, physical boundaries comfort levels, and work requirements. Frame these needs as recharging a battery necessary for giving to others. Write them as present-tense statements. Place them where visible and read them aloud in the mirror. Use post-it notes, virtual assistants as “gatekeepers,” phone name reminders, and calendar reminders asking “How will saying yes feel in three weeks, three months, and three years?” Create space between requests and responses by checking in with yourself about whether you genuinely want to do something or feel obligated. Replace automatic “yes” with “Can I let you know the answer later? I need to check my schedule.”

Expected outcomes include reduced burnout, stronger relationships based on authenticity rather than over-extension, increased self-respect, and energy available for genuine priorities.

Strategy 3: Sleep Architecture and Circadian Rhythm Optimization

ADHD is a “24-hour disorder” with 75% of adults experiencing insomnia from racing minds, stimulant medication effects, or circadian rhythm disruption. Sleep quality directly impacts ADHD symptom severity; without adequate sleep, executive functioning collapses.

Assess sleeping patterns: Typical sleep hours, sleep problems (falling/staying/waking), problems’ causes (racing minds thinking what?), daytime tiredness, general stress levels and reasons, good-sleep definitions (hot/cold preference? Alone/company? Early/late? Lights/sounds on/off?). List sleep barriers with solutions. Create sleep routines: What time turn off electronics, where charge electronics (far away!), pre-bed activities (meditation, reading, writing, exercise), consistent bedtime and wake time (even weekends). Routines signal body to shut down.

Charge phones in different rooms (number-one distraction easily accessed at night). Make access difficult; buy alarm clocks or meditation CDs. Use airplane mode if you must keep phone nearby. Avoid screens one hour minimum before bed; phones engineer racing thoughts and unnecessary information overload. Set bedtime and stick one week; don’t pressure sleep—just lie there counting/gaming with yourself. If racing thoughts prevent sleep, pre-sleep meditation, audiobooks, or listing day events factually (without stress-analysis) helps.

Expected outcomes include improved sleep quality, reduced ADHD symptom severity, better executive functioning, increased daytime energy, and emotional regulation improvements.

Strategy 4: Financial Management Through Friction and Structure

Since impulsive purchasing and poor long-term planning are Neurological traits, create friction before purchases (no mobile banking, blocked websites, required delays) while removing friction from saving (locked accounts, automatic transfers).

Mindful self-Assessment: Print recent bank statements. Review every purchase—was it necessary? Notice patterns. For a week (or even one day), write down every purchase urge and reasons behind it. Notice how it feels. Identify income and necessary expenses: Calculate survival costs (rent, utilities, groceries). Subtract from income to find discretionary spending. Make clean start: Identify and cancel unnecessary subscriptions in one dedicated 25-minute session. Try living without them for a month; re-subscribe if genuinely wanted. Choose simple banking structure: Ideally just two accounts (spending and savings). Start saving small amounts (even £10/month = £120/year) rather than attempting large savings goals that lead to failure. Use the “virtual shop” technique: Write desired purchases in a notebook rather than buying immediately, which satisfies the brain’s need to “act” while often revealing that the desire disappears within a day. Implement “blockage plans”: Actively make target behaviors difficult through website blocking, app deletion, limiting restaurant visits to once weekly, or bringing lunch from home. Start with one day per week of behavior change. Weekly check-ins: Review bank account with reminders and ideally with an “accountability buddy.” Avoid subscriptions and free trials (deliberately hard to cancel, auto-renew), easy-purchase websites, free shipping, app spending, and free returns.

Expected outcomes include reduced impulsive spending, sustainable savings growth, elimination of subscription traps, improved financial stability, and reduced financial anxiety.

Strategy 5: Task Management Through Radical Simplification and Time-Blocking

ADHD-ers have only “now or not now” time senses and struggle with self-motivation without immediate external consequences. Rather than relying on willpower (which depletes), use external time structures.

Understand your brain: Identify character strengths, values, motivation sources, and information-processing preferences (e.g., walking while talking, fidgeting while listening). Use this understanding to drive motivation. Prioritize goals: Ask “How much will this matter in three days, three weeks, three months?” to gain perspective. Break things into chunks: Identify one tiny step to start; you don’t need to see the whole staircase, just the next step. Externalize information: Use vision boards, post-its, journals, calendars, whiteboards, signs, or ask others to write things down. Avoid downloading multiple apps; stick to one or two. Establish routines and processes: Do things you dislike first. Plan breaks into daily schedules. Use Pomodoro timers (25-minute focused periods with 5-minute breaks). Add mini-rewards between tasks. Create accountability: Use virtual assistants filtering requests, phone name reminders, post-its on laptops, and accountability buddies.

Expected outcomes include increased task completion rates, reduced overwhelm from large projects, improved daily consistency, and measurable progress toward goals with less mental energy expenditure.

Key Insights and Counterintuitive Perspectives

Procrastination in ADHD isn’t laziness—it’s a reflection of how your brain prioritizes stimulation. When something genuinely interests you, hyper-focus produces work at “superpower level.” The strategy isn’t forcing yourself to work on uninteresting tasks through willpower (which fails), but rather seeking or restructuring work aligned with genuine interests.

The same Neurological intensity that causes overwhelming emotional pain also enables profound feeling of joy, deep empathy, intense creative experience, and capacity for meaningful connection. The goal isn’t eliminating the intensity but learning to channel it—understanding when your broad emotional spectrum is an asset versus when it’s overwhelming.

Financial impulsivity in ADHD is Neurologically rooted in time perception, impulse control, and decision-making deficits—not moral weakness. The “now vs. not now” time sense means future consequences feel abstract and unmotivating. Solutions require externalizing decision-making rather than relying on willpower.

ADHD is a “24-hour disorder” affecting circadian rhythm, sleep quality, and morning function. Environmental hacks (charging phone elsewhere, white noise machines, weighted blankets) aren’t “nice-to-have”—they’re necessary medical interventions equivalent to medication.

Sensory differences represent processing variations—43% of women with ADHD have Sensory over/under-responsivity. This isn’t psychological sensitivity or learned anxiety; it’s Neurological processing difference. Solutions involve environmental adaptation rather than exposure Therapy.

Critical Warnings

One in four women with ADHD (23.5%) has attempted suicide compared to 3.3% of women without ADHD. This book is not a substitute for psychiatric care. If you’re experiencing suicidal ideation, contact emergency services, crisis lines, or mental health professionals immediately.

ADHD-ers are vulnerable to exploitation through subscriptions, credit schemes, and high-interest debt deliberately designed to be hard to exit. Extreme vigilance in setting up automated protections is necessary.

25% of people in substance abuse treatment have ADHD. ADHD-ers are nine times more likely to end up in prison than those without ADHD. If struggling with addiction, seek professional help.

Asian, Black, and Hispanic children are significantly less likely to be diagnosed or treated compared to White children. These inequities persist into adulthood.

Resources and Support

Organizations include ADHD UK (https://adhduk.co.uk) for Assessment information, sample GP letters, Support resources, ADHD Foundation (https://adhdfoundation.org.uk) as Neurodiversity charity raising awareness, CHADD (https://chadd.org) as US-based organization with resources and Support communities, Psychiatry-UK (https://psychiatry-uk.com) for online ADHD assessments under NHS “Right to Choose,” and The Kaleidoscope Society (https://www.kaleidoscopesociety.com) for expert and peer content on ADHD topics.

Tools and Apps include Pomofocus (https://pomofocus.io) as free Pomodoro timer for time-blocking, Focusmate (https://www.focusmate.com) as virtual co-working platform for body doubling, Monzo (https://monzo.com) as mobile banking with spending management features, Calm (https://www.calm.com) as meditation and breathing app designed for ADHD, and Freedom (https://freedom.to) as app blocking tool for reducing distractions.

Support communities include Reddit r/ADHD (https://www.reddit.com/r/ADHD) as large online ADHD community, ADDitude Magazine (https://www.additudemagazine.com) as comprehensive ADHD resources since 1998, and Workaholics Anonymous (https://workaholics-anonymous.org) for Support for work addiction (strong ADHD correlation).