The order of operations
You don't need 100 tips.
You need a sequence.
ADHD advice fails because it's served as a buffet. A brain that struggles with prioritization gets handed seventeen equally weighted suggestions. Here, there is one first step. Do it in order.
- 01
Fix your sleep
Start hereA sleep-deprived ADHD brain runs executive-function debt on top of executive-function deficit. Cortisol up, impulse control down, and a desperate need for stimulation that gets fed with doom-scrolling, junk dopamine, and worse. Nothing else you try will hold until this holds.
Read the pillar: Fix Your Sleep First → - 02
Understand your clock
Your bedtime problem is probably not a discipline problem. ADHD brains run a delayed circadian phase — melatonin shows up ~1.5 hours late. Learn the mechanism so you stop fighting the wrong enemy.
The circadian mechanism, in depth → - 03
Run tonight's protocol
While the clock shifts (that takes weeks), you still have to survive tonight. There's a concrete wind-down sequence for the racing-thoughts brain — capture, pressure, sound, and the get-out-of-bed rule.
The 2am protocol →
Why so assertive?Because if this site hedges, you will tab away. An ADHD reader doesn't need another gentle maybe — you need one clear, defensible instruction and the mechanism behind it. Every claim is cited; every protocol is tested on a real ADHD brain first.
The list
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