Practices

Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.

Narrowed down

5 practices

Feelings and focus Coping, mostly Both of us together Clear all

How long you have

Five minutes 2 Twenty minutes 3

Who it is written for

A practitioner 5 Me 4 My husband or wife 4 Someone I care about 1

Where you are right now · Coping, mostly

Struggling right now 8 Coping, mostly 5 Getting ready for something 2

On your own, or with someone · Both of us together

On my own 25 Involves someone else 8 Both of us together 5

Theme · Feelings and focus

Getting assessed and diagnosed 30 Medication and how it works 18 Systems for daily life 7 Emotions as signals 7 Growing empathy 7 What anger actually is 7 When anger turns to harm 6 Reading, numbers and learning differences 6 Touch and bodywork 6 Bringing the future closer 5 Treatment and medication 5 The cost of avoiding 5 Feelings and focus 5 Being seen and judged 4 Equanimity and perspective 4 Screens and attention 3 Obsessions and compulsions 2 Shame 2 What ADHD actually is 2 The fear underneath anger 2 Practising under provocation 2 Exercise, food and other supports 2 Your sense of time 2 Moving your body 2 When everything feels flat 2 Get started 2 Structure and routine 1 Making it stick 1 Righteous anger and perfectionism 1 Your nervous system 1 Cool the body first 1 What you are actually defending 1 Use your strengths 1 The moment before you snap 1 Grounding and settling 1

Approach

ADHD skills 4 CBT 1

When

After a row 3 Any ordinary day 1 Under stress 1

When your child comes to you in a spin, the kind thing is to stay warm and steady rather than to promise that it will be fine. Reassurance settles the next ten minutes and feeds the asking.

It sounds cold and it is not. What your steadiness says is two things at once: this feeling is real, and I think you can carry it. Keep it short and…

Five minutesFeelings and focusCBTQur’an 2:153

Tell your partner, on a good day, that the things you say at full volume are not a fair record of what you think. Not as an excuse. As information about how you work.

It changes what lands. If they know in advance that the heat is real but the words are unreliable, they can wait for the version that arrives twenty…

Five minutesFeelings and focusADHD skillsQur’an 3:134

One sign that the heat has come off a little: you can hold I am furious with you and you probably did not mean it in the same moment, without dropping either one.

In the middle of an argument that second thought is simply not available, and its absence is not a failure of character. It comes back as the arousal…

Twenty minutesFeelings and focusADHD skillsQur’an 42:37

Some people are done with an argument in ten minutes. If the person you live with needs three hours, your quick recovery can look to them like proof that you never cared.

Say the mismatch out loud when things are calm, so that it is understood before the next row rather than argued about during it. If you are the fast…

Twenty minutesFeelings and focusADHD skillsQur’an 7:199

Saying I need a break only works if you have agreed beforehand what a break means. How long it lasts, what the other person does meanwhile, and when the two of you come back to it.

Settle it on a calm evening. Twenty minutes, no following, no messages in between, and we sit back down at nine. Then keep the return time exactly,…

Twenty minutesFeelings and focusADHD skillsQur’an 8:46

Looking for a whole subject rather than a single practice? Start from the nine areas.