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 One-Page Shift Card, a plain-English glossary, and further reading.

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: the 30-Day Reset Plan, week by week, a plain-English glossary, further reading, and a personal word from Philip.

• 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.