Three long-form answers to the questions adults with ADHD actually type into a search bar. Each one opens with the direct answer, then shows the how — numbered techniques, concrete steps, and where the limits are. They are written from the same material as the journal, pulled into one place so you do not have to assemble it yourself.
Nine techniques in the order a nervous system can actually take them — mapping where you brace, extended-exhale breathing, the physiological sigh, vocal toning, orienting, an urgency audit, a micro-regulation toolkit, sequencing body state before strategy, and rebuilding a recovery baseline. Each with a step-by-step how-to.
Read the guide →Focus is a capacity problem before it is a technique problem. Seven changes that give an ADHD brain more attention to spend: sleep debt, open cognitive loops, sensory load, ninety seconds of regulation before the task, the urgency habit, tested in-the-moment interrupts, and how medication and regulation actually stack.
Read the guide →What each one is licensed to do, the why-versus-what-now test, six real situations and the room each belongs in, what a coaching session actually looks like, what it costs, and the honest case for doing both at once. Including the referral criteria that send someone away from coaching.
Read the guide →If your question is narrower than a guide, Ask PKJ answers it in a paragraph — 144 answers written by Pen, searchable in your browser, and readable in full as one page. The journal has 62 longer essays, grouped by topic.
Browse the full answer library → Try a 60-second reset