She Rocks the Spectrum

My One-Page ADHD Operating Manual

You were handed a manual written for a different brain. This is where you write your own — short, specific, and yours. Keep it somewhere visible; an ADHD brain will lose it otherwise.

How my brain works best

Your ignitions (interest / urgency / novelty / challenge) and your focus patterns.

How my brain works best

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My reliable strategies

The handful that actually work for you — not the whole menu.

The 5 strategies I'll actually use

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My early-warning signs & resets

What overwhelm, burnout, or RSD looks like for you early — and the small reset that helps.

My warning signs, and my resets

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My supports & people

Who and what you can lean on — a partner, friend, coach, therapist, tool, or group.

My supports and my people

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My one-line reminder for hard days

The sentence that pulls it all together

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This is yours now: Put your manual where you'll see it. Managing ADHD is maintenance, not a cure — and you now hold the instructions.