Keeping Your Health in Mind

Taking Charge of Adult ADHD is widely considered the "gold standard" guide for newly diagnosed adults.

• Author: Dr. Russell Barkley, the world's leading researcher on ADHD.
• Genre: A hybrid of accessible science and a practical workbook.
• Structure: It moves from explaining the science (how the ADHD brain works) to assessment (diagnostic criteria) to action (step-by-step strategies).
• Status: It is the "bible" of the field—praised for being scientifically rigorous yet highly readable, avoiding "pop psychology" fluff in favor of evidence-based management

The Year I Met My Brain is a contemporary, boots-on-the-ground exploration of adult ADHD, specifically from a female perspective.

• Author: Matilda Boseley, an award-winning Australian journalist (formerly of Guardian Australia), famous for explaining complex news to young audiences via social media.
• Genre: A mix of memoir and investigative journalism.
• Structure: The book tracks the chronological "year" following her diagnosis at age 23, alternating between vulnerable personal anecdotes (the "lived experience") and rigorous interviews with psychologists and neuroscientists.
• Status: It is considered the relatable, modern alternative to clinical textbooks like Barkley's; it is the go-to recommendation for late-diagnosed women seeking validation and practical, non-judgmental life hacks.

(University of Wollongong)

Why this is useful for ADHD: While Project Air was originally developed for the treatment of personality disorders, their library of resources is an absolute goldmine for the ADHD brain. This is because both conditions share a core challenge: Emotional Dysregulation.

These tools focus specifically on the skills needed to manage intense emotions, impulsivity, and distress tolerance—areas where medication alone often falls short.

The Core Concept: Mindfulness is a Muscle

We often mistake mindfulness for "relaxation," but for the ADHD brain, it is actually strength training.

Think of your ability to pause before reacting as a muscle. If you haven't been to the gym in years, you can't expect to lift a heavy weight the moment a crisis hits. Similarly, you cannot expect to "just calm down" during an emotional storm if you haven't practiced the skill during calm times.

The "Gym" Equipment The resources provided here (Fact Sheets and MP3 audio guides) act as your daily "reps." They are short, practical, and evidence-based exercises designed to strengthen your mental brakes.

• Grounding Exercises (e.g., "5 Things"): Rapid techniques to snap you out of a spiral and back into the present moment.
• Defusion (e.g., "Leaves on a Stream"): Learning to unhook from hyper-fixations or negative thought loops rather than being swept away by them.
• Crisis Survival: Concrete steps for holding your ground when emotions feel overwhelming.

View the resources by clicking on the above picture