The ADHD Field Guide for Adults

by Cate Osborn, Erik Gude, Rennie Dyball

From the social media sensations and mental health advocates Cate Osborn and Erik Gude comes a modern and refreshingly honest guide to managing ADHD for adults, "that gives solid information and practical tips in a format that you can actually consume” (KC Davis, LPC, New York Times bestselling author).

WELCOME TO THE CLUB—ADHD is one of the most common psychiatric disorders in adults, yet “there are no U.S. guidelines for diagnosing and treating patients beyond childhood” (New York Times). With roughly eight million adults living with ADHD and more people seeking and receiving diagnoses each year, there’s a huge gap between lived experiences and straightforward information.

Enter Cate Osborn and Erik Gude, ADHD advocates and educators and hosts of the wildly popular podcast Catie and Eric’s Infinite An ADHD Adventure. They have witnessed this info gap firsthand in their own lives and in the flood of questions they regularly field from their millions of social media followers. Irreverent, indispensable, candid, and reassuring, Cate and Erik don’t paper over the realities of neurodivergence. They give it to you straight.

Featuring the most up-to-date foundational information, THE ADHD FIELD GUIDE FOR ADULTS also explores issues that are rarely discussed, such as navigating sex and intimacy, and the healthcare system. Ingeniously structured and designed to be accessible for neurodivergent readers, THE ADHD FIELD GUIDE FOR ADULTS features a wealth of knowledge and hard-won wisdom
Identifying comorbidities (e.g. autism; anxiety; depression; dyslexia; and others) Coping with stress, boredom, and other experiences Asking for help Creating organizational systems that work for you and how to triage if you diverge from them Improving time management Recognizing the effects of hormones on ADHD Learning to listen to your body when interoception makes it tricky Approaching sex and sensory issues, desire and intimacy Noticing Rejection Sensitive Dysphoria and other cognitive distortions in relationships And much more…
From taking responsibility to testing and evaluations, to tips for productivity and organization, to thoughtful discussions on diagnosis and identity, THE ADHD FIELD GUIDE FOR ADULTS is the perfect book not only for adults who have ADHD, but for anyone who wants to understand them.

Genres: Nonfiction, Adhd, Self Help, Psychology, Mental Health, Audiobook, Health

400 pages, Kindle Edition

First published March 3, 2026

Reviews

[Thomas]

Thoughtful and informative read about ADHD! I thought the authors did a great job of blending relatable anecdotes, notes from peer-reviewed research, and tangible strategies that readers can use. Their tone is relatable, informal, and easy-to-understand – it did feel like reading a fun and helpful field guide over a boring and dense tome. Lots of important content here, such as managing symptoms of ADHD, addressing how ADHD can affect relationships, and normalizing that it’s okay to like having ADHD if you do like it and it’s also to feel frustrated by having ADHD without having to pretend otherwise.

I appreciated, too, that the authors’ tone is not infantilizing of people with ADHD. They write about how having ADHD isn’t an excuse for being late or mistreating people in interpersonal relationships. Rather, they provide many suggestions for systems that people with ADHD can use to improve their lives. I imagine too that people without ADHD (such as myself) can practice renewed patience – without excusing harmful behaviors – thanks to the information in this book. Would recommend to folks who want to learn more about neurodivergence, either their own or just about the topic generally.

[P.M.G.]

I liked this a lot. It reminded me of How to Keep House While Drowning so I wasn’t too surprised when it was mentioned in one of the chapters.

The first part that focuses on “what” ADHD is. One of those sections that’s helpful if you haven’t read any other book or articles in the last 5 years about ADHD. There’s very little science in this and based heavily on the authors’ personal experiences. It’s accessible and it does have more of a realistic tone, they acknowledge that laziness does actually exist and there’s a lot of false promises for a fix all in the supplement and coaching scene.

The actual field guide part was pretty good though. They provided practical changes you can make to ease some common mishaps that I’ll actually use and reaffirmed some systems I’ve had in place for a long time. The explanations for why things work and the thought process behind them also makes it easier to apply to other things and develop new systems. I’d absolutely recommend this to someone who struggles with figuring out where to begin to building their own supports.

I also really appreciated the chapter about sex and intimacy and specifically the practical advice for things that you don’t often get in sex ed books. Struggling with some kinds of touch that others consider pretty basic like kissing is relatable and how to build intimacy around your boundaries were extremely helpful.

[Rebecca]

This book is EXCELLENT and should be made available at every library. As an adult who was recently diagnosed with ADHD, reading this made me feel seen, hopeful, and more sympathetic to past me who didn’t understand why certain things were so f-ing hard. Encourage any late diagnosed people you have in your life to give it a read. And a big kudos to the authors who have organized and presented their information in a way that is conducive for their intended audience.

[Maggie]

thank you Simon & Schuster Canada for the eARC! I was initially hesitant to read this one as it is written by ADHD content creators, but turns out perhaps they, plus a wealth of resources, are the ones to talk about ADHD in a way that is relatable and easily consumed? I liked how plain language this was, at times I felt like I was being spoken to like I was a child, but as it went on I realized I kinda needed to be spoken to that way. The first few chapters for me were things I was already familiar with, but some of these chapters were so helpful for me. I texted my best friend halfway through to say the second I finished this I intended on cleaning my whole house because I was SO inspired by the content and how relatable it was, plus how understood I felt by the writers. It has also inspired me to schedule regular relationship maintenance + ADHD hacking convos with my partner. The chapter about sex in particular made me feel very seen as I do struggle with remaining in the zone, and I always thought it was a me problem. I think this book is incredibly comprehensive, easy to read and understand, and is beneficial to anyone and everyone, whether you have ADHD or are the loved one of someone with ADHD. At first I thought much of this was not applicable to me because I've figured out a handful of hacks for my ADHD, but as the book went on I realized that it was informative in many more ways than I expected. I really feel inspired to tackle my ADHD in ways that are manageable, bearable, and realistic. If you are severely struggling with your ADHD, this is absolutely the book for you, but also the book for you if you are, in general, neurodivergent.

[Danielle]

I liked this one a lot! I thought the "ADHD-friendly formatting" thing was going to be hokey (and like, it kind of is) but joke's on me because it actually was pretty effective for reading through this. I liked that this book was largely practical tips and ideas for how to function as an ADHD adult; it would be very complementary to some of the more traditional "science behind ADHD" books you tend to get in this genre for folks educating themselves after a diagnosis. The Q&A format also works really well for all the advice-giving.

One gripe is that I wish this book had included a section on parenting when you have ADHD. I understand why the authors, who themselves do not seem to have children, didn't go there beyond some passing mentions but it is still a very big and complex part of adult life for some of us and it would be nice to get some specific advice and ideas the way they did for pretty much every other realm of adult life in this book.

[Katherine Uriarte]

~3.5 stars
I thought this was decent, especially in audiobook format. There was nothing very groundbreaking in here, but if you're someone who finds comfort in just hearing about how ADHD symptoms may manifest in others (either similar to your own experience or very different) then this could be enjoyable. There were times I was like "hey I do that!" and other times where I thought "thank goodness I DON'T do that" so it was kind of fun.

This was relatable and easy to read. I think maybe this would be more useful to someone who is first learning about ADHD and wants to explore methods to address symptoms, or someone who is interested in ways to describe their symptoms and thinking to others.

[Autumn]

This field guide is comprehensive, enlightening, accessible, intersectional, and affirming. The authors represent the early diagnosed and late diagnosed, which helps balance out the different experiences with each. The setup is perfect for jumping around, as information is repeated throughout the chapters and doesn't stay in one place, meaning you can go to the parts that work for you without missing important information found in a different chapter. There's audiobook exclusive asides and PDFs to support the book, but I will be buying a physical copy to reference later.Also, I highly appreciate the Tough Love Pterodactyl, swooping in and giving the hard but necessary advice that comes with accountability and taking responsibility for your ADHD.

I've been a fan of Cateosaurus for a while, and hearing her narrate the audiobook was such a treat. It feels good to be so clearly seen in a book, and I cried from the explicit message, "you are not a fuckup" and to feel like I could believe it.

[Wallis]

There is some really good and helpful information in here, particularly in earlier parts of the book, but some of the last chapters were so bad that it makes it hard to recommend. The authors’ tone was so obnoxious that it made it unpleasant to read.

[Stephanie Anderson]

More like 4.5 stars but it was really good and I need to go make my spouse read this.

[Hope]

as someone with some overlap into adhd, I loved the way they formatted and organized the book to make skimming through and reading what mattered to you easy. a very helpful and practical book with a compassionate heart.

[Hannah]

5/5 because it helped me, not because I loved the book - I am generally not a fan of “self help” books but this one came along through my book club at the exact right time. Overall, because of my dislike of this genre of book I found it meh. But I have been struggling with executive dysfunction lately, so much that I was wondering if I have ADHD. Reading through this book, I saw myself on almost every page and it gave me the push to finally get diagnosed. The diagnosis is as fresh as me finishing the book but now I can move forward and figure out how to navigate these challenges.

[Meg Parrott]

I think ‘life changing’ may oftentimes be a strong descriptor but this book is definitely up there, and I really recommend it for anyone who may be new to researching their own ADHD, wanting to learn more about it, or how to hack their life to make it easier to manage.

Covering everything from putting away shoes, to diet, sex, pets and jobs, this was a real eye opener to how chronic this condition is (in science terms) whilst offering enough reassurance and suggestions for practical help that it didn’t feel depressing.

[Strawberry Bee]

Rating: ⭐️⭐️⭐️⭐️⭐️

Happy Release Day to Cate Osborn and Erik Gude’s book ‘The ADHD Field Guide for Adults!’ 🥳

When I tell you that this book found me at the right time I’m not exaggerating. This is one of the most ADHD friendly reads I have ever come across and heavily recommend anyone with ADHD or has friends with ADHD to pick up this field guide.

The beauty of this book is how it’s formatted. Everything is bite size and appeals to the brain’s dopamine factory. The sections are small with brief stories/information and you can start/stop on any page. Cate and Erik use a podcast style back-and-forth dialogue when expanding on certain topics they directly experience; making it conversational and honestly so fun to read at times. Additionally, I loved the check-in’s built into the text when topics were a little heavy. This alone creates such a safe narrative and you truly feel like you are talking to a friend. The activities, advice, end of chapter questions, and templates makes this field guide personable.

As someone who was recently diagnosed with ADHD, this text was validating and helpful. There are things I’ve struggled with and didn’t connect it to ADHD until reading this. You can bet I’ve been slowly incorporating some of their advice into my daily life.

Thank you @simonschusterca for sending me an e-arc in return for an honest opinion. I was really hoping to get my hands on this book early and you made that happen. Thank you @catieosaurus for sharing your experience with asexuality in this text; it means more than you know.

[Kate]

Easy to read and comprehensive relevant information for those who have or think they may have ADHD.

Written almost in a conversation format it’s easy to follow along and engage with the subject. No factor of life was untouched and any concerns felt valid.

Where it lost me was there was little science actually explained. It read as more of an opinion than researched information. This was compounded by excessive community input pieces that disrupted the otherwise good flow. Once I skipped those pieces it read a lot better

Overall a good read that hit a lot of relevant points. Would recommend it for anyone questioning their neurodivergence, newly diagnosed or those trying to support the neurodivergent.

Thank you to Harper Celebrate and NetGalley for letting me read this early copy and share my honest thoughts

[Rachel]

EXCELLENT. I went the audiobook route but will be buying a hardcopy for rereading and to bookmark the things I need to re-teach myself hourly, daily, weekly....
I'd also recommend it for people who have friends, family, partners, coworkers, love interests, or anyone else in their orbit with ADHD to better understand the million ways it can manifest, good and difficult, as well as people with ADHD who have read a thousand books on the topic but have never found one that makes a point of addressing the nexus of ADHD and being LGBTQ+ or with non-cis gender identities.

I don't want to be critical of this book because it was one of the best I've read but that said, my one big disappointment is that it simply ignores some of the major difficulties of adults with ADHD who don't have a "support system." There are very frequent, and for the right people, valuable, references to relying on one's support system, which implies a group of people actually working together or at the very least someone to meet each need, and an entire chapter (I think it was a chapter - again, audiobook) on Asking For Help, with example after example of when and how to ask for help from different people but primarily "your person."

MISS ME WITH "YOUR PERSON*."

Asking for help from paid helpers such as assistants, therapists, cleaners: great, if you're solo and have the financial resources. Getting a mythical person who can help with the dishes, remind you to go to bed, have a rent-paying party? Erm. Remember the chapter on comorbidities and anxiety and difficulty with relationships? Sometimes the upshot is not having "a person" much less an entire system of support--especially when you can't disclose at work, don't have chatty sitcom neighbors, and have struck out with ADHD-informed therapists. Would love to see a sequel address this!

*"My person" is, on a different topic, a pretty heavy label to apply to anyone. Spouse, partner, best friend, twin, whoever might be closest to you emotionally or whom you've chosen, temporarily or permanently, to share your daily life with? Cool. But that one single solitary flawed and frail person has his/her/their own needs, interests, shortcomings, possible disabilities, friends and family, coworkers, weird sleep habits, and all the other things that make each of us incapable of being Everything to someone. The only time "My Person" is gonna be there for your every need is on a desert island.

[Bookworm With a B]

5 stars for a wonderfully concise ADHD book. I love the way they did the audiobook together and the sound effects that they used. The information was personal, scientific, general, and informative without being too specific or too general. I'm really glad that I listened to it, but I am looking forward to going back and eyeball reading/note taking. If you have seen any of Catieosaurus videos and liked them, you will love this book.

[Helen]

This taught me a lot and is a really excellent resource. The structure and formatting were done very mindfully for an ADHD reader to either read through from start to finish or to pick and choose the sections that are most of interest. I can definitely see myself coming back to different parts when I need them.

[Sev Y.]

This book was quite helpful in learning about some of the connections between ADHD and how that can translate into functioning in the real world as an adult. Learned a lot of pretty cool things from this read.

[Justine]

Very insightful! There was one small part I didn’t care for that made me feel annoyed but aside from that this was a book worth listening to if you or a loved one had adhd to get a better look at everything.

[Amanda Supak]

5 stars

Since I've had ADHD for my entire life, I didn't catch too many new things in this book. But I do think it would be a wonderful resource for an adult who was newly diagnosed. I highly recommend listening to it as an audiobook ;)

[Josh]

This is spot on, (self diagnosed). The audio book exudes personality. I highly recommend this book if you suspect that you are ADHD or know someone who has it whom you care about.

[Christy Crow]

Spot on. This is very informative, and has tons of great information for both a person with ADHD and as a parent to a person with ADHD.

[Kalyn Warren]

I have been evangelical about this book. I expected to know most of the information, but it was enlightening while being entertaining and not lecturing.

[Peyton]

Some good tips! Particularly about executive dysfunction and house organization.

[Драгослава Стаменовић]

Loved it! I would recommend it to anyone especially the ones who recently found out they have ADHD or suspect they have it. I listened to the audiobook and it was really fun and engaging!

[Julia Sullivan]

This book is incredibly ADHD-friendly, validating, and easy to skip around to the topics that are most personally relevant on any given day. The authors also share their wisdom on the internet for free 💁🏻‍♀️

[Samantha Robinson]

I feel seen

[Claire Buchanan]

Basically I’m justified in having a fear of rejection and inability to finish a task and y’all are just gonna have to accept it

[Miranda]

I really liked this book. Currently I’m not diagnosed, but it is suspected until I get tested. While reading this, I saw so much of myself in it that it almost hurt. Not only was the information really helpful, but the anecdotes and experiences talked about were incredibly validating. There are some great ideas regarding how to work with ADHD and how to find systems that work for you since everyone is different. I especially liked the point of looking at what you’re currently doing and see how you can adapt or alter it to be more helpful. Definitely recommend even if you don’t know if you have it or not.

Many thanks for the eARC!

[Melissa Dally]

This is a gem of a book!