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The ADHD Playbook

Your Complete Guide to Understanding and Living Well with ADHD

Science • Strategies • Community Wisdom

About My Attention AI

My Attention AI is an attention screening and support platform for adults. It gives people a fast, low-cost first step toward understanding how their attention works, and connects universities and companies with tools to support students and employees who struggle with focus.

We work mainly with universities and enterprises in Central Asia, starting in Kazakhstan, Uzbekistan and Tajikistan, and are building toward the US market. The team is based in Almaty.

Website: myattention.co

About the Author

Shahrom Ibodulloev is the founder and CEO of My Attention AI. He is originally from Tajikistan, lives in Almaty, and is heading to Columbia University to study Psychology and Neuroscience. Before building My Attention AI he ran a café in Moscow.

How to Use This Playbook

This playbook is not a textbook. You don't have to read it cover to cover. Jump to what you need, when you need it. Each section is self-contained and written in plain language — no academic jargon, no fluff.

The content draws from four major sources:

  • Scientific research and Wikipedia — the "what" and "why" of ADHD
  • Dr. Russell Barkley — the world's leading ADHD researcher and his core frameworks
  • Andrew Huberman / Huberman Lab — neuroscience-backed protocols for focus, sleep, and energy
  • The ADHD community — Reddit, ADDitude Magazine, and real people sharing what actually works

If you only read one thing: go to Part 4 (Community Wisdom). It's the most practical.

If you want to understand why you are the way you are: start with Part 1.

If you want a daily protocol to follow: go straight to Part 3 (Huberman's Tools).

Contents

  1. Part 1

    Understanding Your ADHD Brain

    The science — explained like a human being

  2. Part 2

    Barkley's Frameworks

    What the world's leading ADHD researcher says you need to know

  3. Part 3

    Huberman's Protocols

    Neuroscience-backed tools for focus, energy, and sleep

  4. Part 4

    Community Wisdom

    The best tips from real people with ADHD — what actually works

  5. Part 5

    Quick Reference

    The cheat sheet