A planner built for how ADHD attention actually works, not for how productivity culture wishes it worked. The workbook opens with the established background in plain language — delayed prefrontal maturation, dopamine and norepinephrine signaling, heritability, the interest-based motivational system — then turns every finding into a tool you can print. Section 1 is the full 18-pattern self-check (9 inattention, 9 hyperactivity-impulsivity) with the three clinical gates explained honestly: this is reflection, not diagnosis, and the page tells you exactly what to bring to a professional if the picture fits. From there: a three-capture externalization system with an inbox processing rule; the time blindness toolkit (estimate drill with 1.5x/2.0x multipliers, visible timers, labeled alarms); five task initiation protocols in launch-weight order from the 2-minute opener to the friction audit, each with a cut-out task card; brain dump plus an ADHD-aware priority matrix and the top-3 rule; daily pages with timeboxes, appointments with leave-by times, and a 2-minute shutdown ritual; weekly review page with eight steps; transition ladders (10-5-1) and hyperfocus entry/exit rules; a 90-second emotional surge protocol and a criticism receipt card; environment design with a distraction audit and a pre-made dopamine menu; sleep runway, movement log, and medication tracker for appointment days; a week-by-week 30-day restart plan with a restart rule for falling off; and a pocket reference card. Includes a clear medical disclaimer — this is planning and self-reflection, not medical advice. Print unlimited copies, Letter and A4, instant download.