Protocol 01 · the flagship
The Sleep Protocol
Fix the one thing that fixes everything else. This is the exact sequence I built over years of not being able to sleep — including the melatonin timing I got wrong for a decade, and the one thing that finally worked when nothing else did.
Free · PDF · 6 pages
Get The ADHD Sleep Protocol
The exact wind-down and wake-up sequence I built over years of not being able to sleep — no fluff, on-brand, straight to your inbox. Enter your email and it's yours.
One email with the PDF, then only when a new protocol is ready. Unsubscribe in one click.
Why an ADHD brain can't just “relax and sleep”
Every sleep guide tells you to calm your mind. For an ADHD brain, that advice is actively backwards. The harder you try to force sleep, the more arousal you create — sleep researchers call it the sleep-effort paradox: sleep is automatic, and trying hard at an automatic process jams it.
On top of that, your brain has a minimum level of stimulation it needs to feel settled. Drop it into a silent dark room — zero input — and it does what it always does with silence: it fills it. Racing thoughts aren't a bug. They're your brain manufacturing the stimulation the room isn't giving it.
So the protocol doesn't try to shut your brain off. It gives it the right inputs, in the right order, so it can power down on its own.
What's in the free ebook
The full 6-page protocol — cover to citations — lands in your inbox the moment you enter your email above. Here's the shape of it:
- The melatonin mistake.Why timing beats dose, and why a big pill at bedtime is the wrong tool. (I spent years taking it too early and too much. The evidence says ~0.5 mg, a few hours before bed — not a horse-dose when panic hits.)
- The wind-down. The sound that works for an ADHD brain — and why podcasts and audiobooks quietly sabotage you.
- The startup. A fixed wake time and morning light, because the morning is where the next night is actually won.
- The warning. The first few nights get worse before they get better. Knowing that in advance is the difference between quitting and breaking through.
Want the mechanism behind all of this first? Start with why sleep is the first problem to solve and the circadian mechanism.