Part 5
Quick Reference
The cheat sheet
The Daily Protocol
Morning (Before Work)
- Bright outdoor light within 30–60 min of waking (5–20 minutes)
- Cold shower (1–3 minutes)
- Exercise (20–45 minutes cardio or resistance training)
- Protein-first breakfast (20–30g protein)
- Take medication (if prescribed) — with a system that makes it impossible to forget
- Visual focus training: fix gaze on one point for 30–60 seconds before starting work
During Work
- Body double if possible (Focusmate, call a friend, Discord work session)
- Noise-cancelling headphones + brown/pink noise or lo-fi
- 90-minute focus blocks with a visible timer
- Physiological sigh (double inhale + long exhale) when scattered
- Two-minute rule: do it now if it takes under 2 minutes
- Layered alarms for all transitions and appointments
Evening
- Dim all lights after 10pm
- No caffeine within 8–10 hours of bedtime
- Brain dump journaling: write out everything on your mind
- Specific wind-down routine with anchored steps
- Same bedtime, same wake time — 7 days a week
Weekly
- Sunday meal prep — set yourself up for the week
- Weekly money date — 20 minutes reviewing finances
- Weekly household meeting with partner (if applicable)
- Calendar review: what's coming this week? Block work sessions, not just appointments
The Supplement Stack
Consult your doctor before starting. These are evidence-backed adjuncts.
- Omega-3 EPA-dominant: 1–3g EPA per day
- Phosphatidylserine: 200mg per day
- Magnesium Threonate or Glycinate: 200–400mg per day
- Zinc: 15–30mg per day (only if deficient)
- Low-dose melatonin (0.5–1mg): 1–2 hours before target bedtime if sleep phase is delayed
The ADHD Toolkit At a Glance
| Challenge | Go-To Tool |
|---|---|
| Can't start a task | 5-minute commitment + body double + break it into ONE first physical action |
| Time blindness | Time Timer + layered alarms + anchor tasks to events, not clock times |
| Emotional spike | Name it → wait 20 min → cold water on face → physiological sigh |
| Can't focus | Body double + brown noise + visual focus training + close unnecessary tabs |
| Sleep issues | Same wake time daily + morning light + dim lights after 10pm + brain dump journal |
| Forgetting things | Externalize everything: sticky notes, phone alarms, visible checklists |
| Impulsive spending | 48-hour delay rule + separate savings account at different bank |
| Morning chaos | Pre-load everything the night before: bag, clothes, meds, breakfast plan |
| Chores paralysis | 5-minute sprint + temptation bundle + body double (phone call) |
| Relationship conflict | Weekly meetings + educate partner on ADHD + face-to-face for hard conversations |
This is a living document. Come back to it. Add your own discoveries.