The #1 ADHD podcast

on iTunes, hosted by

The #1 ADHD podcast on iTunes, hosted by

John Sonmez on Systems, Rules, and Meta-Rules for Utilizing ADHD

by Faster Than Normal

The thing I love the most about ADHD is this: I get to talk to people who went through the exact same things as a kid, that I went through as a kid. This week’s guest is no exception – Meet John Sonmez – Bullied as a kid, and turned his ADHD into a mega-power for him. A day or a week doesn’t happen for John without a plan. In John’s terms, “ADHD people suck at judgement calls. So I remove them.”

The key: Create your plan when you’re NOT in the moment – When you’re NOT fueled by passion, dopamine, or fire. Then you can make the right choices.

PS: Meta rule: You can only modify the rule NOT when you’re doing the rule. I.e., you can’t say “I don’t want to run today” if your rule for this week says you have to run today.

In this episode, Peter and John discuss:

  • John’s background story (01:32)
  • Negatives of growing up with ADD (04:42)
  • Dealing with society and expectations (07:31)
  • Tips to maximize your day (09:16)
  • Modifying rules (11:22)
  • Flying of the rails (12:56)
  • Start with the end in mind (14:58)
  • Things John will not let himself do (15:54)
  • Morning routine (17:49)


As always, leave us a comment below, drop us a review on iTunes (PLEASE!) and of course, subscribe to the podcast if you haven’t already! Know of anyone you think should be on the FTN podcast? Shoot us a note – We’d love to hear!

1 Comment

  1. Jon

    This was an excellent interview, thank you. One thing that sticks out to me is that John seems to have superb self-control and self-discipline, a lack of which is the problem I and many others with ADHD face. Dr. Russell Barkley goes so far as to say that ADHD has nothing to do with a deficit of attention, it’s a deficit of executive function–that self-control.

    I’d be interested in learning how John developed the self-control to stick with his plans and bounce back from indulgences so well.


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