ADHD Hacked: 5-Minute Neuroscience Fixes for Focus & Calm
Brian Moore
This audiobook is narrated by a digital voice.
Struggling to maintain focus and find calm in your daily life? ADHD Hacked: 5-Minute Neuroscience Fixes for Focus & Calm is your ultimate guide to mastering attention, boosting productivity, and achieving emotional balance without relying solely on medication. Whether you're navigating the challenges of work, relationships, or personal growth, this book offers practical, easy-to-implement neuroscience-based techniques designed specifically for busy minds.
Discover effective time management hacks, mindfulness practices, and habit tracking tools that fit seamlessly into your hectic schedule. Learn how to create ADHD-friendly routines, enhance your organizational skills, and utilize productivity apps to stay on top of your goals. Each chapter provides actionable steps and guided exercises that empower you to take control of your focus and cultivate a sense of calm.
Perfect for parents, professionals, and anyone seeking to improve their mental well-being, this book delves into the connection between nutrition, sleep quality, and cognitive function. Explore ADHD meal planning tips, discover sleep hacks to overcome restless nights, and build a robust support system with friends, family, and professionals who understand your journey.
Whether you're looking to enhance your executive function skills, reduce stress and anxiety, or simply find more balance in your life, ADHD Hacked provides the tools you need to thrive. Embrace a holistic approach to managing ADHD with strategies that promote focus, calmness, and resilience, ensuring you can achieve your personal and professional goals with confidence.
Duration - 2h 18m.
Author - Brian Moore.
Narrator - Digital Voice Madison G.
Published Date - Sunday, 19 January 2025.
Copyright - © 2025 Darren Williams ©.
Location:
United States
Description:
This audiobook is narrated by a digital voice. Struggling to maintain focus and find calm in your daily life? ADHD Hacked: 5-Minute Neuroscience Fixes for Focus & Calm is your ultimate guide to mastering attention, boosting productivity, and achieving emotional balance without relying solely on medication. Whether you're navigating the challenges of work, relationships, or personal growth, this book offers practical, easy-to-implement neuroscience-based techniques designed specifically for busy minds. Discover effective time management hacks, mindfulness practices, and habit tracking tools that fit seamlessly into your hectic schedule. Learn how to create ADHD-friendly routines, enhance your organizational skills, and utilize productivity apps to stay on top of your goals. Each chapter provides actionable steps and guided exercises that empower you to take control of your focus and cultivate a sense of calm. Perfect for parents, professionals, and anyone seeking to improve their mental well-being, this book delves into the connection between nutrition, sleep quality, and cognitive function. Explore ADHD meal planning tips, discover sleep hacks to overcome restless nights, and build a robust support system with friends, family, and professionals who understand your journey. Whether you're looking to enhance your executive function skills, reduce stress and anxiety, or simply find more balance in your life, ADHD Hacked provides the tools you need to thrive. Embrace a holistic approach to managing ADHD with strategies that promote focus, calmness, and resilience, ensuring you can achieve your personal and professional goals with confidence. Duration - 2h 18m. Author - Brian Moore. Narrator - Digital Voice Madison G. Published Date - Sunday, 19 January 2025. Copyright - © 2025 Darren Williams ©.
Language:
English
Chapter 1: The ADHD Brain: Why Distraction Isn’t Your Fault
Duration:00:00:05
Introduction
Duration:00:00:32
The ADHD Brain: Wired Differently
Duration:00:01:14
What’s Really Happening When You Get Distracted
Duration:00:01:07
The Science of Blame and Self-Worth
Duration:00:00:44
Reframing Distraction as a Signal
Duration:00:00:50
ADHD Superpowers: The Other Side of the Coin
Duration:00:00:33
Actionable Takeaways
Duration:00:00:33
Conclusion
Duration:00:00:35
Chapter 2: Micro-Habits 101: Small Wins for Big Results
Duration:00:00:06
Why Micro-Habits Work for ADHD
Duration:00:00:55
Breaking Down Big Tasks into Micro-Habits
Duration:00:00:47
The Science of Small Wins
Duration:00:00:37
How to Build Micro-Habits That Stick
Duration:00:01:05
Examples of ADHD-Friendly Micro-Habits
Duration:00:00:41
The Power of Habit Stacking
Duration:00:00:43
Troubleshooting Common Challenges
Duration:00:00:42
Chapter 3: Sensory Anchors: Calm Overwhelm in 2 Minutes
Duration:00:00:05
What Are Sensory Anchors?
Duration:00:00:35
The Science Behind Sensory Anchors
Duration:00:00:40
How to Use Sensory Anchors
Duration:00:03:02
Creating Your Sensory Anchor Toolkit
Duration:00:00:33
Using Sensory Anchors Proactively
Duration:00:00:26
Chapter 4: Dopamine Menus: Rewire Your Reward System
Duration:00:00:05
The ADHD Brain and Dopamine
Duration:00:00:58
What Is a Dopamine Menu?
Duration:00:00:43
How to Create Your Dopamine Menu
Duration:00:02:17
Using Your Dopamine Menu
Duration:00:01:02
Replacing Harmful Dopamine Habits
Duration:00:00:43
Chapter 5: Time-Blindness Fixes: Clocks That Actually Work
Duration:00:00:05
What Is Time Blindness?
Duration:00:00:52
The ADHD Brain and Time Perception
Duration:00:00:56
Tools for Fixing Time Blindness
Duration:00:01:32
Time-Blocking Techniques
Duration:00:01:13
Improving Awareness of Deadlines and Pacing
Duration:00:00:50
Mindset Shifts for Time Management
Duration:00:00:38
Chapter 6: Habit Stacking for ADHD Parents/Couples
Duration:00:00:05
What Is Habit Stacking?
Duration:00:00:47
Why Habit Stacking Works for ADHD Families and Couples
Duration:00:00:43
Habit Stacking for Parents
Duration:00:01:47
Habit Stacking for Couples
Duration:00:01:42
Making Habit Stacking ADHD-Friendly
Duration:00:00:34
Overcoming Common Challenges
Duration:00:00:34
Chapter 7: Non-Pharmaceutical Tools: Beyond Meds
Duration:00:00:05
The Importance of a Holistic Approach
Duration:00:00:33
Exercise: Moving Towards Focus and Calm
Duration:00:01:20
Diet: Fueling Your Brain for Success
Duration:00:01:18
Mindfulness and Meditation: Cultivating Calm and Clarity
Duration:00:01:19
Wearable Technology: Enhancing Your Management Tools
Duration:00:01:29
Building a Supportive Environment
Duration:00:01:09
Chapter 8: ADHD at Work: Thriving in Neurotypical Spaces
Duration:00:00:06
Understanding the Workplace Landscape
Duration:00:01:19
Organization Hacks for ADHD Professionals
Duration:00:01:39
Productivity Tools for ADHD Professionals
Duration:00:01:41
Advocacy Strategies for an ADHD-Friendly Workplace
Duration:00:01:48
Creating an ADHD-Friendly Workspace
Duration:00:01:35
Maintaining Work-Life Balance
Duration:00:01:39
Chapter 9: When Chaos Strikes: Reset Strategies
Duration:00:00:04
Understanding Chaos in the ADHD Context
Duration:00:01:22
Reset Routines: Your Personal Lifeline
Duration:00:01:42
Self-Compassion: Your Inner Ally
Duration:00:01:38
Actionable Steps to Regain Control
Duration:00:01:51
Building Resilience: Long-Term Strategies
Duration:00:01:40
Chapter 10: ADHD-Friendly Meal Planning for Focus
Duration:00:00:05
The Connection Between Nutrition and ADHD
Duration:00:01:39
ADHD-Friendly Meal Planning Tips
Duration:00:02:40
Simple and Delicious ADHD-Friendly Recipes
Duration:00:05:11
Meal Planning Strategies for Success
Duration:00:02:19
Overcoming Common Meal Planning Challenges
Duration:00:01:35
Chapter 11: Sleep Hacks for Hyperactive Brains
Duration:00:00:05
Understanding Sleep Difficulties in ADHD
Duration:00:01:55
The Science of Sleep and ADHD
Duration:00:01:44
Strategies for Falling Asleep Faster
Duration:00:02:24
Improving Sleep Quality
Duration:00:02:12
Overcoming Hyperactive Nighttime Thoughts
Duration:00:02:13
Chapter 12: Building an ADHD-Proof Support System
Duration:00:00:05
The Importance of a Support System
Duration:00:01:36
Identifying Key Support System Members
Duration:00:02:35
Strategies for Building and Maintaining Your Support System
Duration:00:03:51
Leveraging Professional Support
Duration:00:02:11
Building a Supportive Community
Duration:00:01:41
Maintaining and Strengthening Your Support System
Duration:00:02:04
Appendices: Trackers + Guided Exercises
Duration:00:00:45
Habit Trackers: Building Consistency
Duration:00:02:03
Self-Assessment Tools: Understanding Your Progress
Duration:00:03:00
Guided Exercises: Enhancing Focus and Calm
Duration:00:04:15
Integrating Trackers and Exercises into Your Routine
Duration:00:01:32