Live Workshop Companion

The ADHD Advantage
Workbook

Your live companion for the 65-minute workshop. Fill this in real time and walk away with a complete, personalized ADHD study system — built for your brain, in your own words.

Recognize the problem→ Understand your wiring→ Build D.R.I.V.E.→ Design your cockpit→ Commit for 14 days

NEUROGENETICS INSTITUTE · 2026

SECTION 01

Reflection: “What Is Wrong With Me?”

Before we learn the fix, let’s name the struggle. Be honest here — nobody is collecting this. This page is where the guilt gets named out loud, so we can leave it behind.

Name Your Struggle

Three honest answers. There are no wrong ones.

1. What do you usually do when you try to study?

2. What’s the moment you feel most stuck?

3. What have you been told about your attention?

Why this matters

Most ADHD students have been told they’re broken their entire lives. Here’s the truth you’ll hear today: nothing is wrong with you. Your brain is wired differently — and once you understand the wiring, you can drive it.

SECTION 02

Understand Your Engine: Dopamine · Time · Interest

Diagnose your own brain across the three core ADHD differences. This turns abstract science into your personal map.

Your Wiring Diagnostic

Three systems. Answer for your real life, not your ideal life.

One. Dopamine — your fuel system When does your brain feel fully powered? When does it feel like the engine has stalled?

Two. Time — your time blindness What does “tomorrow” feel like to you? What does “in three weeks” feel like?

Three. Interest — your ignition switch What can you hyperfocus on for hours? What can you not start even when it matters?

Why this matters

You stop thinking “I’m broken” and start thinking: my brain runs on interest, urgency, and novelty — and nobody ever told me that. That’s not a defect. That’s a spec sheet.

SECTION 03

Activity 1: The D.R.I.V.E. Builder (D · R · I · V)

Build four of the five D.R.I.V.E. moves using your real subjects and real struggles.

⚠ Use your actual worst subject. Not a hypothetical. The one that makes you want to throw the book.

The D.R.I.V.E. Builder

Four moves, tailored to your actual life. This is the fuel system for your racecar.

D — Deadline: your external timer At [time], I will set a [number]-minute timer. When it rings, I stop. No negotiation.

Key rule: it must be external and visible. Not “I’ll try to do an hour.” A ticking, real deadline.

R — Reward: your immediate refuel After each block, I will [small physical reward].

Key rule: immediate, small, and physical. Not “I’ll feel proud later.” Later doesn’t exist for your brain. Now exists.

I — Interest: your angle into the worst subject The least boring part of [subject] is [specific entry point]. I’ll start there.

Key rule: you don’t have to start at the “right” place. You start where the spark is.

V — Vary: your two rotating subjects I will rotate between [Subject A] and [Subject B] every [number] minutes.

Key rule: rotation is focus for ADHD brains. The novelty of switching keeps the engine engaged.

⏱ Pause — 60 seconds. Lo-fi plays. Write.

SECTION 04

Activity 2: Environment + Dopamine Menu + Complete Setup

Design your physical cockpit, build your reward menu, and assemble the complete D.R.I.V.E. configuration.

Part A — E: Your Environment (the surprise)

What does YOUR ideal study space look like? Write the honest setup — not the “should.”

My actual, honest study space

⚠ If it looks weird, that’s fine. Weird works. Neurotypical “shoulds” don’t.

Part B — The Dopamine Menu (your fuel station)

ADHD brains get bored of the same reward. So you build a menu — one of each:

Category	What it is	Example
Appetizers	2-minute quick hits	Pet the dog, drink cold water, ten star jumps
Mains	15-minute breaks	Go for a walk, one YouTube video, make toast
Sides	Things you do while working	Chewing gum, brown noise, wobble cushion

My Appetizer

My Main

My Side

Part C — Your Complete D.R.I.V.E. Configuration

Five lines. Real subject. Real time. Real reward.

Line 1 — Deadline

Line 2 — Reward

Line 3 — Interest

Line 4 — Vary

Line 5 — Environment

⏱ Pause — 90 seconds. Lo-fi plays. Write.

The result

You now have a complete, working D.R.I.V.E. system for one real topic. Tomorrow, you don’t negotiate. You execute.

SECTION 05

The 14-Day Commitment Contract

Sign a real contract with your future self: five specific changes for 14 days. These must be specific — “try to focus more” doesn’t count.

My 14-Day Contract

Five concrete changes. Specific, not vague.

Change 1 — External deadline

Change 2 — Immediate reward

Change 3 — Interest angle

Change 4 — Rotating subjects

Change 5 — Environment

✍️ My Signature

📅 Date

Remember:

Your brain isn’t broken. It’s a racecar engine. Stop driving it like a go-kart. Drive.

The ADHD AdvantageWorkbook

Reflection: “What Is Wrong With Me?”

Why this matters

Understand Your Engine: Dopamine · Time · Interest

Why this matters

Activity 1: The D.R.I.V.E. Builder (D · R · I · V)

Activity 2: Environment + Dopamine Menu + Complete Setup

The result

The 14-Day Commitment Contract

Remember:

The ADHD Advantage
Workbook