1. The identity of the Four Dark Horsemen of our Procrastination Apocalypse and how they keep us stuck in surprising and often subconscious ways

2. A powerful exercise to break through fear and uncertainty in just 10 minutes

3. “The arrogance of belonging” and the benefits of acting entitled

1. What it actually means to have self acceptance and why saving it for your future, better self is a bad plan

2. How to accept ADHD as an explanation and not an excuse for your behavior

3. What committing to self acceptance can look like. I offer a contract (a copy of which you can find below) you can sign between you and you that spells out exactly how to create self acceptance on the daily. I encourage you to copy and paste it, print it out, sign it and keep it somewhere where you can see it.

I, the undersigned ADHDer and incredible human commit to:

• Having compassion for myself when in the midst of struggle. No matter how much I screw things up—and especially when I screw things up—I will be kind to myself.

• I will create a safe space within myself where I have a soft place to land. This space is free from negative self talk, blame and shame. And from that place of safety I know the bravery to take the leap into action toward my goals will come naturally. I know that fear of a fatal jump is what keeps me in procrastination. Creating this safety is one of the key ways that I free myself to take brave action.

• I celebrate myself for small wins. If it felt hard for me and I did it, I celebrate it—even if I think no one else would consider it a win.

  • Actually running the dishwasher: win

  • Working out today even if you haven’t been consistent with it for weeks: win

  • Showing up and writing for 35 min when you thought you had zero minutes in you: huge freaking win

• I accept my recurring ADHD symptoms without personal judgment–including distractibility, time blindness, impulsiveness, forgetfulness and disorganization. Acceptance doesn’t mean that I don’t work on improving my skills—it’s simply a recognition that because of the structure of my brain I have the natural tendency toward certain behaviors.

• I accept that I’m responsible for any negative results of these symptoms–and I do so with an attitude of self-kindness and self-support

• I set realistic standards for myself that account for my neurological disadvantages and I create accommodations to support myself.

Your signature here: ______________

1. The science-based reasons that ADHD brains are destined to fail when trying to follow neurotypical rules for success–and 4 better ways to work with our unique brain structure and chemistry

2. How following neurotypical rules for success is like having a really bad fashion sense

3. How to create a capsule collection of strategies for your ADHD brain that truly show off your brain’s best assets

1. Why self doubt is the obvious consequence of living with ADHD

2. A way to re-imagine who you are

3. Three powerful and practical ways for overcoming self doubt immediately

1. Why Rejection Sensitive Dysphoria (RSD) happens and why it’s a core part of ADHD, despite not being recognized as a clinical symptom

2. The immediate and long-term consequences of RSD

3. A 5 step process for managing RSD

1. How and why your thoughts about yourself act like an operation system, influencing everything you think, feel and do

2. The insidious ways in which living with ADHD ensures a negative self-concept

3. A 3 step process to change how you think about yourself and improve your effectiveness in your life

1. Why consistency is not your best strategy for reaching your goals

2. The secret super power you already have and why it’s likely BETTER than consistency

3. How to really hone this secret super power so that you can reach your goals with more ease and efficiency

1. An Emergency Protocol for when you’re STUCK and not able to do what you need to do

2. The two main things that are likely holding you back from taking action

3. A simple and effective, evidence-based process for moving through your resistance and getting into motion

1. Why we ADHDers depend on negative self talk, negative emotions and negative consequences to get ourselves into motion–and the negative long-term effects it has on our motivation.

2. Why motivation is such a struggle for the ADHD brain

3. How to stop this mad cycle and generate a form of motivation that’s more effective

1. How to create an alternate reality in which focus is available to you on command and distractions are just not such a thing

2. Five specific strategies for creating dopamine we need

3. The scientifically proven conditions under which ADHD brains most thrive

1. The surprising way that I used failure as an intentional strategy to create a 7 figure business

2. Why “failing fast” is more effective way to reach your goal than trying your hardest

3. Three concrete strategies for implementing a “fail fast” strategy in your own life in order to reach your goals efficiently and reduce risk

1. The thought error that most humans make when reflecting on their best and worst decision

2. The neurological reasons why ADHDers can have an incredibly difficult time making decisions

3. 3 strategies for making better, more well-reasoned decisions.

1. Why–excitement–the very thing you might think you have on your side–may actually be what’s holding you back

2. The neurological reasons why excitement causes a crash-and-burn dynamic in ADHD brains

3. Three concrete strategies to keep excitement from hijacking our brains

1. The red-flag signs that you don’t trust yourself

2. What is it about ADHD that makes us tend to not trust ourselves

3. Why self-sabotage is not a thing

4. How to rebuild self-trust and re-align the parts of yourself that are at odds

1. This amazing method that solves time blindness and creates dopamine through urgency and immediate rewards.

2. Pro-tips for tailoring this method to YOUR specific brain and the task at hand

3. How to set reasonable expectations for what you can get done in a given amount of time

1. What makes ADHD an anxiety-generating condition

2. How using anxiety to get things done will inevitably backfire and lead to burnout

3. The way anxiety tricks us into seeking it out

4. A simple way to break the anxiety habit loop once and for all

1. Why normal habits don’t work for ADHD brains

1. A flexible and easy system for creating habits that stick that is specifically tailored to the ADHD brain

1. How creating habits improves ADHD symptoms

1. The surprising, negative effects of some of the most common positive thoughts ADHDers have.

1. How to check your positive thoughts to make sure they’re actually helping you get closer to your goals

1. What to do when you have recurring unrealistic positive thoughts

1. What masking is and why ADHDers do it

2. 2 questions that will help you uncover the unconscious ways you may be masking

3. The ways masking can be damaging in subtle and invisible ways

4. 3 easy and practical ways to step into your authentic self

1. What’s really at the root of ADHD perfectionism

2. Why perfectionism is a maladaptive coping mechanism for most ADHDers and how it keeps us stuck in procrastination

3. 2 easy and practical strategies to remove perfectionism from your life

4. The single most important thing you can do to start making progress on your big goals right now

1. The real reasons you don’t finish what you start (it’s not just your limited attention span)

2. 4 game-changing tips that will actually get you across the finish line

3. The misconceptions that trick you into quit early

4. How to solve for lack of dopamine in the later stages of a project

1. Why prioritization is especially challenging for ADHD brains

2. A 4 step process for setting priorities with ease

3. How to avoid analysis paralysis

4. How to avoid regret in decision-making

1. The real cause of ADHD procrastination (it’s not what you think!)

2. How to develop anti-procrastination skills

3. 3 game-changing questions to launch yourself into action fast

• The cause of ADHD overwhelm

• How I create harmony between the part of me that likes to make big plans and the part of me that doesn’t feel like doing anything.

• My easy button; the one question helps me simplify any set of tasks.

• A bulletproof and ADHD-friendly system for creating, evaluating and executing on your to-do list