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How to Thrive with Adult ADHD: 7 Pillars for Focus, Productivity and Balance
Don’t just manage your ADHD – thrive with it
If you have, or suspect you have, ADHD, or you simply feel stuck – drowning in half-finished tasks, unhelpful habits and a perpetual feeling that you can’t seem to ‘get it together’ – then this book is for you.
As a leading adult ADHD psychiatrist, who himself has ADHD, Dr James Kustow passionately believes that the goal should not be to just ‘manage’ ADHD, but to thrive with it. This ground-breaking book will allow you to assess if and how the condition affects you, mapping your unique ‘ADHD signature’, before leading you through a seven-pillar plan of small but powerful habit changes. You will learn:
How to stabilise your sleep, schedule and surroundings, so you can direct energy to the things that really matter.
Easy-to-implement strategies and tools to streamline your life.
Simple techniques to calm your mind, reduce the ‘noise’ and achieve your goals, underpinned by a growth-oriented mindset.
Practical ways to optimise your nutrition and reduce toxic exposures, to improve brain health.
In small, manageable steps, you can transform the chaos into focus, productivity and balance – for life.
If you have, or suspect you have, ADHD, or you simply feel stuck – drowning in half-finished tasks, unhelpful habits and a perpetual feeling that you can’t seem to ‘get it together’ – then this book is for you.
As a leading adult ADHD psychiatrist, who himself has ADHD, Dr James Kustow passionately believes that the goal should not be to just ‘manage’ ADHD, but to thrive with it. This ground-breaking book will allow you to assess if and how the condition affects you, mapping your unique ‘ADHD signature’, before leading you through a seven-pillar plan of small but powerful habit changes. You will learn:
How to stabilise your sleep, schedule and surroundings, so you can direct energy to the things that really matter.
Easy-to-implement strategies and tools to streamline your life.
Simple techniques to calm your mind, reduce the ‘noise’ and achieve your goals, underpinned by a growth-oriented mindset.
Practical ways to optimise your nutrition and reduce toxic exposures, to improve brain health.
In small, manageable steps, you can transform the chaos into focus, productivity and balance – for life.
327 pages, Kindle Edition
Published October 3, 2024
352 people are currently reading
519 people want to read
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Displaying 1 - 30 of 32 reviews
March 7, 2025
"Personally, I find it most helpful to think of ADHD simply as a disorder of regulation (or a 'dysregulation disorder')."
I took so much from this book, and I know I’ll keep coming back to it. It covers topics I’ve been wanting to read about but haven’t necessarily found in other ADHD books.
One thing that really stood out was James Kustow’s discussion on how people with ADHD struggle to regulate everything—too fast, too slow, too hot, too cold… I felt so seen!
The first half was absolute perfection. But—true to ADHD form, whether it was my attention dipping or the author going off on a tangent—the second half lost me a bit. The deep dive into toxic mould (among other things) felt a little random, though maybe others will find that helpful!
Overall, though, this book is packed with insight, and I’d definitely recommend it to anyone looking for a fresh take on ADHD.
I took so much from this book, and I know I’ll keep coming back to it. It covers topics I’ve been wanting to read about but haven’t necessarily found in other ADHD books.
One thing that really stood out was James Kustow’s discussion on how people with ADHD struggle to regulate everything—too fast, too slow, too hot, too cold… I felt so seen!
The first half was absolute perfection. But—true to ADHD form, whether it was my attention dipping or the author going off on a tangent—the second half lost me a bit. The deep dive into toxic mould (among other things) felt a little random, though maybe others will find that helpful!
Overall, though, this book is packed with insight, and I’d definitely recommend it to anyone looking for a fresh take on ADHD.
January 4, 2026
This book basically sums up every YouTube video you've ever watched on how to get organised, stop spiralling, and sort your life out. The only bit worth looking at was the listing of traits, and even then Dr Kustow follows his own list of ADHD symptoms, some of which (as he admits) are not actually used to diagnose it. I think at a certain point, all the techniques in the world will not fix something chemically wrong with your brain. I was hoping something in here would help, but I've tried most of it before. There's a limit to how much is achievable through willpower alone (ironic to write this beneath a book on ADHD but there we go).
P.S. Some of the studies he bases his advice on (again as he admits) use very small sample sizes and focus on children. I understand that adult ADHD is an area that desperately requires more research, but it's still unethical to give advice that has yet to be proven.
P.S. Some of the studies he bases his advice on (again as he admits) use very small sample sizes and focus on children. I understand that adult ADHD is an area that desperately requires more research, but it's still unethical to give advice that has yet to be proven.
June 1, 2025
A mix of medical evidence and author's experience (useful!) with pretty common-sense advice on how to take care of yourself - honestly, to me this part was mostly omg, you'd need to be *in the best place and situation ever* to have the space, energy and funds for all these actions - so most likely not struggling, eh?
Then the anti 5G and anti microwave and avoid tap water and macro dose vit C advice came and the things became weird. I get it that it makes sense not to default to medication in everyone, but SERIOUSLY.
Then the anti 5G and anti microwave and avoid tap water and macro dose vit C advice came and the things became weird. I get it that it makes sense not to default to medication in everyone, but SERIOUSLY.
April 21, 2025
Some useful tips in this book that I'll be trying to implement. However, I also picked up a bit of pseudoscience and therefore question the validity on other aspects of the book.
September 9, 2025
Like others, I enjoyed this for the most part, plenty of good advice and tips/tricks, until it started getting into the odd 5G stuff, toxicity, tap water, electromagnetic radiation exposure, and advicing to turn your wi-fi router off at night.
Other than that, a pretty good read.
Other than that, a pretty good read.
November 3, 2024
Read for 52 Book Club Challenge 2024 #27 By a neurodivergent author.
Written by a psychiatrist who himself has ADHD, this is an up-to-date and useful book into living well with ADHD. It starts with how Adult ADHD presents and is diagnosed. He identifies 'Ten Domains of Dysregulation' that you can use to map out your 'ADHD signature':
1) Attention & executive functioning
2) Activity
3) Impulse
4) Emotion
5) Reward/pleasure seeking
6) Sensory processing
7) Time appraisal
8) Sleep-wake (circadian) rhythm
9) Immune function (and inflammatory status)
10) Arousal & energy expenditure
He then moves on to the "7 pillars" - key problem areas that if tackled can lead to greater peace, focus & stability.
These are:
1) Nurture a growth-oriented mindset
2) Anchor your sleep
3) Take control of your time
4) Manage your environment & inputs
5) Nourish and move your body
6) Reduce your toxic burden
7) Regulate your emotion.
Each chapter has genuinely useful ideas that I had not come across before, but taken all together it could come across as over-whelming. It is a very information-dense book and might not be that ADHD-friendly to read. Still, I used one of the tips and made notes as I went along.
I found the chapters on managing time, your environment and emotion regulation most useful, but I can see me dipping back into this book as it was so insightful. Kustow sees ADHD as a disorder of dysregulation, so the more you can do to make things "regular" the better. A very useful book - if you can get through it!
Written by a psychiatrist who himself has ADHD, this is an up-to-date and useful book into living well with ADHD. It starts with how Adult ADHD presents and is diagnosed. He identifies 'Ten Domains of Dysregulation' that you can use to map out your 'ADHD signature':
1) Attention & executive functioning
2) Activity
3) Impulse
4) Emotion
5) Reward/pleasure seeking
6) Sensory processing
7) Time appraisal
8) Sleep-wake (circadian) rhythm
9) Immune function (and inflammatory status)
10) Arousal & energy expenditure
He then moves on to the "7 pillars" - key problem areas that if tackled can lead to greater peace, focus & stability.
These are:
1) Nurture a growth-oriented mindset
2) Anchor your sleep
3) Take control of your time
4) Manage your environment & inputs
5) Nourish and move your body
6) Reduce your toxic burden
7) Regulate your emotion.
Each chapter has genuinely useful ideas that I had not come across before, but taken all together it could come across as over-whelming. It is a very information-dense book and might not be that ADHD-friendly to read. Still, I used one of the tips and made notes as I went along.
I found the chapters on managing time, your environment and emotion regulation most useful, but I can see me dipping back into this book as it was so insightful. Kustow sees ADHD as a disorder of dysregulation, so the more you can do to make things "regular" the better. A very useful book - if you can get through it!
July 12, 2025
Maybe a useful resource for those who are new to the whole ADHD thing, but I can't imagine most people will find anything revelatory in this book. Most of the advice is very generic, organisational tips and the like. It can also be a bit one size fits all. I was looking forward to reading the section on sleep. This is something I struggle with. Kustow starts well explaining the ways people with ADHD often struggle with sleep, gives us some statistics, but then the advice offered up I could have found by googling "tips for better sleep". It didn't even really feel tailored to ADHD. The chapter on somatic meditation feels like it could be helpful to people. I'm lucky enough to already be fairly familiar with the concept.
However, I can't give this book a higher rating because of the chapters on nutrition and toxins - pseudoscience galore and unnecessary fear mongering. Some of the advice also just seemed straight up bad. How are you going to stress the importance of maintaining balanced blood sugar levels one paragraph and then promote intermittent fasting the next? Even though you claimed you weren't in support of restrictive diets earlier.
Over all a bit disappointing.
However, I can't give this book a higher rating because of the chapters on nutrition and toxins - pseudoscience galore and unnecessary fear mongering. Some of the advice also just seemed straight up bad. How are you going to stress the importance of maintaining balanced blood sugar levels one paragraph and then promote intermittent fasting the next? Even though you claimed you weren't in support of restrictive diets earlier.
Over all a bit disappointing.
November 17, 2025
Best bit: where he showed how seemingly one problem (his example was procrastinating) was actually a composite of multiple challenges (eg. overestimating how long a task took/ underestimating how much free time you have/ overestimating the negative aspects of the task/ underestimating the positive ones). It really made sense why trying to tackle one seemingly simple problem wasn’t actually easy, and to get results you need to challenge the multiple biases which underwrite the issue.
Worst bit: when he pivoted at the near end of the book to a full tinfoil hat rant against 5G and tap water. 😭 Just let us hydrate in peace, bro.
Worst bit: when he pivoted at the near end of the book to a full tinfoil hat rant against 5G and tap water. 😭 Just let us hydrate in peace, bro.
August 29, 2025
Talks a lot about hacks and scheduling and planning and restructuring. But not nearly enough about the mental element, about mindfulness and shame. Almost feels like it’s better aimed at neurotypicals who want to become more efficient.
January 27, 2025
Very informative - I learned so much about co-occurring disorders, recommendations for nutrition and exercise, and other tips to be a more productive adult with ADHD.
July 27, 2025
While I haven't been officially diagnosed, I have certainly suspected that I have ADHD, because a lot of the common issues apply to me.
This book is a pretty well-rounded take on the main things to try to do to manage your life if you have ADHD as an adult. What was interesting was that some of these things have happened to be things I've been interested for many years - sleep, organising my time, etc.
I didn't realise, however, that I could possibly be a lot worse off if I didn't work on some of these areas.
The main problem would be that if you were someone who struggles with this, there are potentially a lot of big problem areas to work on. But tackle his seven pillars in order, and I suspect even a little bit of improvement would be noticeable.
This book is a pretty well-rounded take on the main things to try to do to manage your life if you have ADHD as an adult. What was interesting was that some of these things have happened to be things I've been interested for many years - sleep, organising my time, etc.
I didn't realise, however, that I could possibly be a lot worse off if I didn't work on some of these areas.
The main problem would be that if you were someone who struggles with this, there are potentially a lot of big problem areas to work on. But tackle his seven pillars in order, and I suspect even a little bit of improvement would be noticeable.
November 6, 2025
I wouldn't recommend this book.
There is some helpful information, sympathetically presented, at the beginning of the book that may help a person understand their neurodivergent mind and connect some dots.
I found the advice, the main section of the book, to miss the mark though. It suggests living a degree of rigor and structure that I feel is at odds with the way my own ADHD works. I was also concerned by some of the advice presented that is not supported by robust evidence, and this made me doubt other advice that may be more sensible.
I do think there are helpful nuggets of advice (keep lots of lists to record your ideas! if you don't put it in a diary you're not gonna do it!) to be gleaned, but you must separate the wheat from the chaff to do so. I particularly appreciated the discussion of adopting and maintaining a growth mindset, as so often neurodivergent people come to believe that we are fundamentally flawed and will always feel and react the way we do now.
I listened to this as an audiobook. The author narrates it, and he has a pleasant voice and diction - you can also feel that he's passionate about the subject. Some sections are not well suited to audiobooks, particularly the sections that clearly have a lot of lists and headings.
There is some helpful information, sympathetically presented, at the beginning of the book that may help a person understand their neurodivergent mind and connect some dots.
I found the advice, the main section of the book, to miss the mark though. It suggests living a degree of rigor and structure that I feel is at odds with the way my own ADHD works. I was also concerned by some of the advice presented that is not supported by robust evidence, and this made me doubt other advice that may be more sensible.
I do think there are helpful nuggets of advice (keep lots of lists to record your ideas! if you don't put it in a diary you're not gonna do it!) to be gleaned, but you must separate the wheat from the chaff to do so. I particularly appreciated the discussion of adopting and maintaining a growth mindset, as so often neurodivergent people come to believe that we are fundamentally flawed and will always feel and react the way we do now.
I listened to this as an audiobook. The author narrates it, and he has a pleasant voice and diction - you can also feel that he's passionate about the subject. Some sections are not well suited to audiobooks, particularly the sections that clearly have a lot of lists and headings.
February 16, 2025
4.5 stars!
Super informative, not too scientific so it’s not that confusing to follow! Some really good suggestions, that can feel like common sense, but will be good to put into practice!
Super informative, not too scientific so it’s not that confusing to follow! Some really good suggestions, that can feel like common sense, but will be good to put into practice!
March 1, 2025
If you suspect you have ADHD do not listen to the audiobook! Get a physical copy! I did audio and wish I had a physical copy to be able to take notes as I go. I will be getting a physical copy and re-reading. Definitely some helpful information that I can implement small changes. Others mentioned are things I have already been doing and made more sense as to why they work for me when thinking about it from the ADHD viewpoint. A few things felt a little preachy of the authors lifestyle and not accessible for all. Overall, I think that this is good resource for helping managing ADHD.
October 15, 2025
It was alright, some good stuff in there.
Unfortunately a lot of recommendations based on small sample size studies or only child studies.
Random list of fear-mongering, anxiety-inducing "things to avoid" (e.g. microplastics, cellphone and router waves).
Unfortunately a lot of recommendations based on small sample size studies or only child studies.
Random list of fear-mongering, anxiety-inducing "things to avoid" (e.g. microplastics, cellphone and router waves).
October 15, 2024
The book is written in an easy-to-understand style, both explaining some of the medical and behavioural aspects of adult ADHD and providing an array of traditional and non-traditional methods for managing the disorder. It is non-judgemental and practical.
The book is so rich in detail and possible therapies, it can seem overwhelming. However, as Dr. Kustow recommends, it should be re-read and broken down in digestible sections, based on an individual’s specific ADHD needs and priorities.
One suggestion for the audiobook: It would be useful to have the resources section included as a written attachment for easier reference.
Another suggestion: a follow up book on how parents, partners and friends can best support loved ones with ADHD.
The book is so rich in detail and possible therapies, it can seem overwhelming. However, as Dr. Kustow recommends, it should be re-read and broken down in digestible sections, based on an individual’s specific ADHD needs and priorities.
One suggestion for the audiobook: It would be useful to have the resources section included as a written attachment for easier reference.
Another suggestion: a follow up book on how parents, partners and friends can best support loved ones with ADHD.
January 9, 2026
I found some of the advice in this book regarding sleep, nutrition and mindfulness useful. I also appreciate reading a book specifically written for people who have ADHD, as conventional wisdom regarding organisation, studying, work etc has never worked on me.
I also have to give Kustow credit for coming up with some creative solutions to some annoying ADHD problems, like reluctance to do chores. For example he suggests "trading" chores with a flatmate so you do more of the stuff you find less painful to do, like say, walking the dog, and in exchange they pick up some of your chores, like taking out the bin.
Like other reviewers, I skipped the toxic mould part, as this doesn't really resonate with me. Maybe it's useful for people living in conditions where they would be exposed to such toxins though.
I also would have wanted a bit more acknowledgement for the ways ADHD presents itself in women specifically. I found some of the advice in the affirmations section (such as: don't blame others for your mistakes, don't use ADHD as an excuse, build your self-worth etc) geared more towards men with ADHD than women. Most of the women I know who have it, including myself, tend not to blame others for our mistakes, or see ADHD as an excuse (seeing as we usually don't get diagnosed until adulthood, if at all, in the first place). I also think the damage to self-esteem can be deep, and require more work, for women, people who are working class, people of colour etc. The book would have been better if it included advice geared towards these demographics too.
Still, I give this book 4 stars because it contained advice that actually helped me, which self-help books and videos rarely do.
I also have to give Kustow credit for coming up with some creative solutions to some annoying ADHD problems, like reluctance to do chores. For example he suggests "trading" chores with a flatmate so you do more of the stuff you find less painful to do, like say, walking the dog, and in exchange they pick up some of your chores, like taking out the bin.
Like other reviewers, I skipped the toxic mould part, as this doesn't really resonate with me. Maybe it's useful for people living in conditions where they would be exposed to such toxins though.
I also would have wanted a bit more acknowledgement for the ways ADHD presents itself in women specifically. I found some of the advice in the affirmations section (such as: don't blame others for your mistakes, don't use ADHD as an excuse, build your self-worth etc) geared more towards men with ADHD than women. Most of the women I know who have it, including myself, tend not to blame others for our mistakes, or see ADHD as an excuse (seeing as we usually don't get diagnosed until adulthood, if at all, in the first place). I also think the damage to self-esteem can be deep, and require more work, for women, people who are working class, people of colour etc. The book would have been better if it included advice geared towards these demographics too.
Still, I give this book 4 stars because it contained advice that actually helped me, which self-help books and videos rarely do.
February 2, 2026
This book covers a lot of content so most of it is quite superficial. Part 1 is interesting, but the discussion on the 7 pillars reminded me of too many management books on "how to be more productive at work!" I don't see all these tips working anywhere else but in a professional setting.
I also wasn't fond of the condescending tone, or being likened to a toddler. I don't see ADHD as a superpower as other authors have chosen to describe it, but I don't see myself as a disaster either and anyone with that many problems would not be in the mindset to read a book about how to become "better".
Also, an expert in one subject (psychiatry) is not an expert in other subjects and I felt that the author too often went on as if he was.
I also wasn't fond of the condescending tone, or being likened to a toddler. I don't see ADHD as a superpower as other authors have chosen to describe it, but I don't see myself as a disaster either and anyone with that many problems would not be in the mindset to read a book about how to become "better".
Also, an expert in one subject (psychiatry) is not an expert in other subjects and I felt that the author too often went on as if he was.
July 7, 2025
3.75 stars
I checked out this audiobook from Libby 3 weeks ago, but I kept putting off reading it because I really wanted to *focus* on it
Then I panic sped read it to try to get it done in the last day I had it checked out
So I guess I was on theme.
Kustow ended up going off on too many rabbit holes about general health stuff that seems a bit bizarre and random.
I checked out this audiobook from Libby 3 weeks ago, but I kept putting off reading it because I really wanted to *focus* on it
Then I panic sped read it to try to get it done in the last day I had it checked out
So I guess I was on theme.
Kustow ended up going off on too many rabbit holes about general health stuff that seems a bit bizarre and random.
January 3, 2026
I was a little disappointed that the book basically has ADHD. It’s not just 7 Pillars, it’s 10 steps within each one, and it spirals a fair amount. I feel like I needed a mind-map to understand it. It just needs an editor to make it more concise, and then it’d be much better. It’s good, nonetheless.
April 26, 2025
Some aspects very interesting and thought provoking, linking things I had never considered that made me stop and consider my own experiences. However some aspects of the book were pseudoscience and I had difficulty making it through these
October 30, 2025
it’s like a lightbulb has gone off in my head
I am not diagnosed as having ADHD but have all of the symptoms. This book has helped me understand myself but also useful tools to consider.
I am not diagnosed as having ADHD but have all of the symptoms. This book has helped me understand myself but also useful tools to consider.
November 30, 2025
Literally life changing!
This book helped me so much to understand my very late diagnosis and explained so much of my troubles in life.
I could not recommend this more to anyone with ADHD or a loved one with ADHD.
This book helped me so much to understand my very late diagnosis and explained so much of my troubles in life.
I could not recommend this more to anyone with ADHD or a loved one with ADHD.
April 11, 2025
Incredibly interesting and thought-provoking.
June 17, 2025
Had me in the first half ngl
June 20, 2025
Very interesting and thought provoking read. Lots of great helpful tips and provoked a lot of questions for future research
July 4, 2025
Scientific, holistic, AND practical??? Give this man an award
July 23, 2025
DNF, not a fan of the authors way of presenting ideas.
February 1, 2026
Some chapters were really interesting but dear god the fear mongering was excessive
Displaying 1 - 30 of 32 reviews