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Find Your Bottleneck — The ADHD Executive Function Toolkit for Adults, by Mark Chapters
THE ADHD EXECUTIVE-FUNCTION TOOLKIT

Find YourBottleneck

Seven places executive function can pinch. You have one or two doing most of the damage. Find yours in five minutes, then fix that one.

MARK CHAPTERS
GET ON AMAZON → GET THE KIT →
7 BOTTLENECKS 5-MINUTE FINDER 13 TOOLS YOU RUN ONLY YOURS
THE BOTTLENECK FLOW IN STARVED
find the neck. clear the neck.
// 01 — THE BOOK

Here’s what nobody tells you when you go looking for help with ADHD: “ADHD” is too big to fix. It’s a hundred things at once — starting, remembering, timing, finishing, feeling, focusing — and when you try to fix all of it, you fix none of it.

Your executive function has seven places it can pinch. You don’t have all seven jammed equally — you’ve got one, maybe two, doing most of the damage. Those are your bottlenecks. A startling amount of what feels like “my whole life is held together with tape” traces back to them.

So this isn’t a book you read front to back. Take the five-minute Bottleneck Finder, go straight to your neck, and start there. It’s built to be used, not admired — short, written in, and every chapter ends in something you do, never a paragraph gently suggesting you be more present.

// 02 — THE SEVEN BOTTLENECKS
01
The Starting LineTASK INITIATION
“I know exactly what to do — I just can’t begin.”
02
The Vanishing HourTIME
“Where did the time go? I’m late again.”
03
The Disappearing ThoughtWORKING MEMORY
“It’s gone. If I can’t see it, it doesn’t exist.”
04
The Frozen QueuePRIORITISING
“It’s all urgent, so I do none of it.”
05
The Last 10%FOLLOW-THROUGH
“I start everything and finish nothing.”
06
The Flooded CircuitEMOTION / RSD
“A small thing just wrecked my whole day.”
07
The Wandering SpotlightATTENTION
“I can’t steer my focus — it drifts, or it clamps for hours.”
If all seven are jammed at once, that isn’t a bottleneck — that’s burnout, and this isn’t the manual for it. Rest first. This one will still be here.

Then the toolkit follows your bottleneck into real life — money, work, relationships, the home-admin pile, energy, and a plan for not quietly quitting three weeks in. Thirteen tools in all, and you only ever run the ones that are yours.

// 03 — EXCERPT
Picture a bottle pouring out. The whole flow is decided by one spot — the neck. Doesn’t matter how big the bottle is or how hard you tilt it; that narrow part sets the pace for everything that comes out. You could widen ten other parts of the glass and nothing would change. Widen the neck, and the whole thing finally pours.
— FROM “YOU DON’T HAVE AN ADHD PROBLEM. YOU HAVE A BOTTLENECK PROBLEM.”
// 04 — WHO WROTE THIS
Mark Chapters, author of the Neuro-Mechanic Manuals
Mark Chapters
THE NEURO-MECHANIC MANUALS

Mark Chapters is a coach who works with ADHD and neurodivergent adults on the unglamorous mechanics of getting through a week: starting things, finishing things, and finding the one broken part that’s holding up all the rest.

He writes the books he wishes had existed when his clients went looking — short, sourced, and built to be used rather than admired. No “just try harder.” No superpower talk. The case studies in his work are composites drawn from years of practice, and the research is cited at the back so you can check it.

He is not a doctor, a psychologist, or a psychiatrist, and says so on page one.

// 05 — READERS

Two readers of this manual. Two of the one before it.

★★★★★
My new favorite ADHD go-to book

“So first I ordered the Kindle version, but then I saw there were worksheets, so I grabbed the paperback too… No pushy upselling, no overwhelming apps.”

MICHAEL · KINDLE · AMAZON US
FIND YOUR BOTTLENECK
★★★★☆
Good advisor

“Compared to other books on the subject, you first do a short test and find out where the real problem is, then you only work on one point.”

PATRICK · PAPERBACK · AMAZON DE
FIND YOUR BOTTLENECK
★★★★★
This author gets us

“In this book you are given the validation of being seen and heard just as you are without labels like lazy or just not trying hard enough.”

KIMBERLY BORROWDALE · KINDLE · AMAZON US
THE AUTISTIC BURNOUT RECOVERY SYSTEM
★★★★★
Grounded, respectful, genuinely valuable

“I like the energy accounting concept, which is precise and functional… I didn’t hope it to feel this useful and validating at the same time.”

RODR · PAPERBACK · AMAZON US
THE AUTISTIC BURNOUT RECOVERY SYSTEM
// 06 — FORMATS
Paperback

The one you write in. The Finder, the thirteen worksheets, the tree cards.

AMAZON →
Kindle

Same book, adjustable type, read in the dark.

AMAZON →
Audiobook NARRATED BY THE AUTHOR

For when sitting still with a book isn’t going to happen today.

LISTEN →
// 07 — THE FREE KIT
FREE — COSTS AN EMAIL

The Printable Toolkit

The book you write in once. The kit you run off forever — the Bottleneck Map, all thirteen worksheets, and a run-the-tree card for every skill, as fresh reusable PDFs. Print a new copy whenever you need one, or one for a friend who needs it.

01 · THE BOTTLENECK MAP 02 · 13 WORKSHEETS 03 · 13 RUN-THE-TREE CARDS
The printed Find Your Bottleneck kit — cover sheet, contents page, and a Bottleneck Map filled in by hand with two pinch points circled
Printed worksheets from the kit — a frozen-queue brain dump and an anti-quitting sheet, both completed in pen

PRINTED AND FILLED IN. NOT A MOCKUP.