Find Your
Bottleneck
Pinpoint the one skill that’s stuck — then fix it with tools you’ll actually use. A glovebox manual for the ADHD, Autistic & AuDHD brain.
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.
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.
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.
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.
One mechanism per manual. Same workshop, same rules — validate first, explain the wiring second, hand you a tool third.