Knowing what needs to be done does not always make it possible to start. Zero Friction is a practical field guide for adults with ADHD, AuDHD, and executive-function challenges—and for the people who support them. It treats stalled moments as problems to understand and design around, not as character flaws. Open the book where you are: task initiation, boredom, time perception, working memory, motivation, and shame; sensory load, sleep, hormonal variability, medication transitions, interoception, pain, food, and movement; relationships, work, family life, burnout, and repair. Inside you’ll find: • Brief explanations that distinguish research findings from metaphors and community shorthand. • Small, low-barrier experiments with a clear option to stop. • Scripts for communicating needs with partners and family. • 30 Right-Now Field Cards and write-in tools for planning, appointments, and friction audits. Use it as a reference, not a program you must complete from page one. Choose one idea, adapt it to your circumstances, and keep what is useful. This educational guide does not diagnose or replace individualized medical or mental-health care.