A practical ebook for ADHD adults who start the day with good intentions, then lose track after one call, message, person, or distraction. Learn a paper-and-phone system that captures tasks, appointments, and interruptions outside your head, so you can sort what needs action now and restart fast instead of losing the rest of the day. Built around the Interruption Restart Framework, this guide shows you how to create a 3-layer capture system, a traffic-light decision method, and a 5-minute re-entry routine that helps you recover focus after derailments. Includes a PDF ebook plus simple templates for daily capture, re-entry, and appointment tracking. Ideal for people juggling work, home, and schedules who want fewer missed follow-ups and a system they can actually keep using.