Practical help when work and life weigh heavy.

Every chapter ends with a short "Do this" list of practical steps you can try on your next shift.

• Introduction: You're not lazy, unmotivated or broken
• 1. Adult ADHD, explained simply: why high achievers so often get missed, and what "masking" really costs
• 2. Why this job is hard on your brain (and where it shines): the friction points, and the strengths worth protecting
• 3. The documentation debt: how to stop charting piling up until after your shift ends
• 4. Taming the 12-hour clock: five anchor points that do the job your internal clock can't
• 5. Sleep, shift work and your ADHD brain: protecting sleep on a rotating roster
• 6. Decision fatigue and clinical safety: keeping your judgement steady late in the shift
• 7. Rejection sensitive dysphoria at work: when one piece of feedback won't let go of you
• 8. Medication, disclosure and your licence: refills around shift work, telling your workplace, and licensing boards
• 9. The ADHD tax: the visible and hidden costs, and how to cut them
• 10. Burnout, overwhelm and getting support: knowing when it's time for more than a better system

Also included: a printable Brain Sheet to carry all shift, a One-Page Shift Card, a plain-English glossary, and further reading.

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Every chapter ends with a short "Do this" list of simple steps you can start today.

• Introduction: It's not your willpower. It's your wiring.
• 1. The alarm system: why anger fires before your thinking brain catches up, and how to build a gap
• 2. The stress spiral: how long-term stress turns into burnout and that "tired but wired" feeling
• 3. Testosterone, mood and motivation: the side of testosterone nobody talks about, and when to ask for a blood test
• 4. The dopamine drought: why you feel numb, and how to reset your baseline
• 5. Why you can't name it: when feelings come out as anger because there's no word for them
• 6. Rewiring: how your brain changes with repetition, and the Reset Plan brought together
• 7. When to get backup: the signs it's time, and how to find help that suits you

Also included: a printable 30-Day Tracker and Weekly Check-in, the 30-Day Reset Plan week by week, a plain-English glossary, further reading, and a personal word from Philip.

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• Chapters 1–4: what workplace gaslighting is, the tactics, why it works and why you didn't see it sooner
• Chapters 5–6: stabilising while you're still there, and your options
• Chapters 7–9: the neuroscience of healing, rebuilding trust in your perception, and healing the body and nervous system
• Chapters 10–12: returning to work, reclaiming your story, and your daily monitoring system

Also included: daily monitoring sheets with a worked example, weekly and monthly reviews, and a 28-day healing journal.

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Four weeks, four steps forward: naming what happened, setting down self-blame, rebuilding self-trust and reclaiming your story.

• My starting point: where you are now and the trusted people you can check things with
• 56 daily pages: a morning check-in, a warning-sign checklist and an evening journal with a guided prompt
• Weekly reviews: tallies, reflection and next steps
• Monthly summary: the big picture, ready to share with an adviser
• 10 incident logs: facts, dates and exact words
• Recovery tracker: for when the gaslighting has stopped or you have left

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• Chapters 1–3: tough boss or toxic boss, the six kinds of toxic boss, and why it hurts so much
• Chapters 4–6: your first seven days, building your record, and what to say
• Chapters 7–9: managing up, going over their head, and when they're pushing you out
• Chapters 10–12: stay or go, leaving well, and getting yourself back

Also included: a boss behaviour log, a meeting prep sheet, a stay-or-go scorecard, a 14-day plan, and where to get help.

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• Before you read any further: what this guide is, and what it isn't
• 1. Foundations of responsible travel: checking advisories properly, insurance, check-ins with home, the ethics of photographing people, and what to pack
• 2. The Kurdistan Region: why the US and UK advisories disagree, e-visas, where to go (Erbil, Duhok, Amedi, Sulaymaniyah, Lalish), checkpoints, fixers, sites of memory, money and bargaining
• 3. Jordan: Amman as a base, where the caution really applies, refugee-camp areas, money and bargaining
• 4. Egypt: the resort coast, the Nile Valley, the Sinai's two faces, and visiting Bedouin communities
• 5. Universal field skills: handling checkpoints, first-aid awareness, digital security at borders, and how risks differ for solo, women and LGBTQ+ travellers

Also included: a printable One-Page Checklist, a glossary, and further resources.

• 1. The Middle Eastern mindset: history, key cultural influences, and why understanding matters
• 2. Communication: verbal styles, non-verbal cues, and the role of context
• 3. Religion and decision-making: major faiths, daily practice, and business ethics
• 4. Conflict resolution: mediation, negotiation, and the importance of relationships
• 5. Honour: in personal relationships, business and social situations
• 6. Practical strategies: building trust, communicating well, and navigating misunderstandings
• 7. Case studies: success stories and lessons from cultural missteps
• 8. Looking ahead: key insights and ongoing cultural learning

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• Main dishes (8): dolma, kubba halab, saffron rice, tirshik, kifta, red lentil soup, dew yogurt drink, kelêça pastries
• Appetizers (3): yogurt and cucumber dip, Kurdish chopped salad, fresh herb and cheese platter
• Sweets (2): helaw flour halva, rosewater firnî
• Coffee (3): Kurdish terebinth coffee, Turkish coffee, Arabic coffee with cardamom
• Beyond the kitchen: who the Kurds are, their history, and their traditions
• Free bonus: Seven Days in Kurdistan, a day-by-day travel itinerary

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