A practical, ADHD-friendly ebook that helps you cut phone pulls to under 10 per hour and lock in a daily 90-minute focus block within two weeks. You’ll get a step-by-step plan, device settings for iOS/Android, and printable tools that make focus easier than distraction—no extreme detox or shame required. Designed for adults with ADHD who want measurable progress, fast wins, and a system that sticks.