Unapologetically ADHD

Step-by-step yet flexible blueprint to plan long term goals, projects, and tasks when living with ADHD

Written by Nikki Kinzer and Pete D. Wright, co-hosts of the hit podcast Taking Control: The ADHD Podcast with more than one million annual downloads, Unapologetically ADHD helps readers plan for long term goals, projects, and tasks that need to get done, providing a step-by-step outline for success that still allows for plenty of individual flexibility. An accessible and also fun read, this book is intentionally organized into clear sections within chapters and includes engaging visuals throughout.

Readers get access to various coaching strategies, such as powerful questions and exercises, to help them move towards planning success on their own terms. In this book, you'll find information on:

• Understanding how the ADHD mind works and how to manage “all or nothing” mode
• Letting go of the shame that so many with ADHD feel and the concept of RSD (rejection sensitive dysphoria) acceptance
• Using practical tips that can be applied immediately to help you feel more in control of your life

With a perfect balance between planning strategies and real conversations on what it's like to have ADHD, Unapologetically ADHD earns a well-deserved spot on the bookshelves of everyone with ADHD who wants to master an often-challenging executive function to live a more structured and fulfilling life.

Foreword vii

Introduction 1

Part I The Planning Foundation 9

Chapter 1 Your Relationship with ADHD 11

Chapter 2 The ADHD Maze 29

Chapter 3 The ADHD Time Zone 43

Chapter 4 Your ADHD Review 61

Part II The Planning Workbox 73

Chapter 5 Step 1: Choosing the Tools 75

Chapter 6 Step 2: Building the Workbox 101

Chapter 7 Step 3: Maintaining the Workbox 119

Part III the Planning Workflow 139

Chapter 8 Step 1: Capture and Collect 141

Chapter 9 Step 2: Updating and Prioritizing 157

Chapter 10 Step 3: Intentional Planning 179

Chapter 11 Planning for the Future 207

Conclusion 227

Appendix: Planning Worksheets 231

References 249

Acknowledgments 252

About the Authors 255

Index 256

NIKKI KINZER, PCC, is a certified professional ADHD Coach, podcaster, and speaker. As founder of Take Control ADHD, she leads a team that supports adults with ADHD through individual and group coaching, giving her a wealth of experience working with those with ADHD.

PETE D. WRIGHT is a podcaster and writer and has experience with ADHD directly impacting his work and life. He's a student of productivity systems and writes and records regularly, interviewing experts in the field. His network, TruStory FM, currently hosts and produces over 30 podcasts.

Unapologetically ADHD delivers a step-by-step process for those with ADHD to organize and plan their projects, tasks, and schedules. Clear examples and relatable stories are included throughout, showcasing and explaining key concepts and ideas. This book gives readers a process to follow and still provides room for maximum flexibility, allowing everyone to apply the process regardless of their daily life circumstances.

Written by Nikki Kinzer and Pete D. Wright, co-hosts of the hit podcast Taking Control: The ADHD Podcast with more than one million annual downloads, this book offers various coaching strategies, including powerful questions and exercises, to help readers move towards planning success on their own terms. The practical tips included in this book can be put into practice immediately to help you feel more in control of your life.

Kinzer and Wright detail how the ADHD mind works and how to be flexible when your brain goes into "all or nothing" mode. You'll also learn about emotions and roadblocks that can come up while planning and while taking action, as well as how to let go of the shame that so many with ADHD feel, with specific commentary on the concept of RSD (rejection sensitive dysphoria) acceptance.

An interesting and fun read, this book is intentionally organized into clear sections within chapters and includes engaging visuals throughout, allowing you to digest the information in small bites whenever you have time. With a perfect balance between planning strategies and real conversations on what it's like to have ADHD, Unapologetically ADHD is an important resource for understanding, managing, and optimizing an important executive function that's key to living a fulfilling life.

Praise for Unapologetically ADHD

"Nikki and Pete know how to get things done. They know how to work with your ADHD—not around it, against it, or despite it. Unapologetically ADHD strikes just the right balance of great strategies without being too complicated or annoying. And because Nikki and Pete are so fun, you'll want to read this all the way to the end. That's right, not just buying all of a book, but actually reading all of it, too."
—ARI TUCKMAN, PsyD, MBA, ADHD thought leader, author and international presenter

"Unapologetically ADHD is a wonderful treatise for the mind that struggles with focus and action. Kindly written, Kinzer and Wright argue that managing ADHD is not about struggling with something wrong but is instead a relationship one can develop with their self. Lighthearted moments judiciously weave through the serious and practical, giving rise to a sense of lived experience. An ode to making tea, in particular, had me smiling throughout."
—KOUROSH DINI, MD, Clinical Psychiatrist and author of Waves of Focus: Guiding the Wandering Mind

"Nikki and Pete provide a beautifully articulated system for personal containment and productivity. It is an extremely organized and fun blend of professionalism, candor, and wit. Unapologetically ADHD is a whirlwind of practical know-how. This step-by-step guide takes the reader by the hand and walks them down the aisle to create their own happily ever after. It is a must-read for all of us with that powerful drive to rock our ADHD!"
—DR. NACHI FELT, PhD, Adjunct Professor of Psychology and Education, Columbia University, Department of Clinical Psychology

"Unapologetically ADHD is more than just a guide—it's a compassionate companion that helps you reflect on your thinking to foster productivity, organization, and self-acceptance. Nikki and Pete's positive approach empowers you to capture tasks, prioritize plans, and adapt methods to suit your unique needs—all without shame. If you're ready to thrive and feel good about your life, Unapologetically ADHD is your essential resource."
—TAMARA ROSIER, PhD, Author of Your Brain's Not Broken

"For many people with ADHD, 'plan' can feel like a 4-letter word. But with Nikki and Pete as your guide, you can stop apologizing and actually start designing the life you want...one step (or planning workbox) at a time!"
—ELAINE TAYLOR-KLAUS, MCC, CEO, ImpactADHD