Plain answerThe ADHD Rulebook is the direct-entry book: thirty concise rules for a brain that struggles with time, starting, switching, remembering, and relying on motivation. It can be read fifth—or opened first when you need an immediate handle.

Rules instead of another perfect system

The rules externalize the next move. They address the distance between knowing what needs to happen and being able to start it, the tendency to experience deadlines as now or not-now, and the shame that makes one missed day feel like total collapse.

The operating principle

Do not ask an unreliable function to supervise itself. Put time where you can see it. Put the first action where you can touch it. Reduce choices at transition points. Build a restart before you need one. Treat movement and recovery as tools rather than rewards.

Evidence checkNIMH: ADHD in adults
Adults with ADHD can experience poor time management, disorganization, procrastination, trouble completing large projects, restlessness, and problems with daily tasks. Symptoms and impairment require qualified evaluation.

Reader fitStart here if you want direct rules and short chapters. Choose The ADHD Gameplan when you want the collapse, reset, and system-building story that precedes them.

“Proven” needs an honest reading

The title refers to rules Jeremy has used in his own life. It does not mean every rule has been validated as a clinical intervention for every person with ADHD. Test personal strategies carefully and use professional care for diagnosis, treatment, medication, or significant impairment.