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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

7 practices
Feelings and focus remove filterMe remove filterInvolves someone else remove filterClear all
How long you have
A minute 1Five minutes 2Twenty minutes 4
Who it is written for · Me
Someone I care about 11A practitioner 11Me 7My husband or wife 1
Where you are right now
Coping, mostly 4Struggling right now 3
On your own, or with someone · Involves someone else
On my own 37Both of us together 14Involves someone else 7
Theme · Feelings and focus
Medication and how it works 47Systems for daily life 26Staying regulated in conflict 24Knowing your partner 15Rebuilding trust 14Affection and touch 13Moving your body 13Listening and understanding 12Answering bids 11Repair after rupture 11Rituals of connection 11Breaking the worry loop 10The moment before you snap 10Shared spiritual life 10Food, caffeine and fuel 10Screens and attention 9What anger actually is 8Growing empathy 7Treatment and medication 7Your nervous system 7Feelings and focus 7Choosing your response 7Bringing the future closer 7Grounding and settling 6Breathing 6Remembering to do it 6Get started 6The cost of avoiding 6Exercise, food and other supports 5Posture and how you carry yourself 5Equanimity and perspective 5Facing it a step at a time 5Treatment and medication 5Structure and routine 4Cool the body first 4When everything feels flat 4When you use something to cope 4Getting assessed and diagnosed 4What ADHD actually is 4What worry does 4Your sense of time 3Practising under provocation 3Being seen and judged 3Tolerate distress 3Emotions as signals 3Rest and pacing 2Shame 2Touch and bodywork 2What you are actually defending 2Gratitude 2Fondness and admiration 2Ask and say no well 2Help someone grieving 2Panic and the body 2Safety and grounding 1Validate yourself and others 1Living with uncertainty 1When you go numb 1Obsessions and compulsions 1Making it stick 1The fear underneath anger 1
Approach
ADHD skills 5CBT 2
When
Any ordinary day 5When apart 1Under stress 1

A wave across the road, a joke with the man in the shop, asking someone how they are and meaning it. These unplanned seconds count for more than they look like they should.

They are also the easiest place to start when arranging a proper meet up feels like too much. Almost nothing is at stake in a greeting, so a fear of…

A minuteFeelings and focusADHD skillsQur’an 25:63

If rating a feeling out of ten means nothing to you, use something that does. Colour in bubbles, point at a picture, hold your hands apart to show how big it is today.

This began as an adaptation for children, swapping the numbered anxiety ladder for bubbles to colour in, and it is just as useful for anyone who goes…

Five minutesFeelings and focusCBTQur’an 2:286

Being far apart is not the same as being out of touch. What usually stops contact is the question of who starts it, not the miles.

Distance turns into disconnection when both people wait for the other one. It helps to fix a when rather than promising to speak soon. The same…

Five minutesFeelings and focusADHD skillsQur’an 50:16

Time with people is not the nice extra you get to once the real work is done. Put it alongside sleep, medication and exercise rather than underneath them.

It helps to treat it like any other part of a plan, with something specific in the week rather than a general intention to be more social. One…

Twenty minutesFeelings and focusADHD skillsQur’an 2:45

Belonging to the group does nothing. Going does. Having a friend does nothing either, unless you see them.

So count the actual events. How many times this week did you sit with someone, not message them. A number you can check beats a resolution to be more…

Twenty minutesFeelings and focusADHD skillsQur’an 8:11

When someone has gone flat, the question is not what they ought to be doing. It is what still has any life in it for them, however small or unimpressive, and then how to get more of that.

Activities handed out from the outside do not lift much. Someone who brightens talking about their car, or a cousin, or a game has just given you the…

Twenty minutesFeelings and focusCBTQur’an 94:1

ADHD rarely turns up on its own. If anxiety or low mood is in the room as well, it needs treating in its own right, and that includes when it is the other partner who is struggling.

This is the part that gets missed in couples. One person becomes the identified patient and everybody works on them, while the other one's untreated…

Twenty minutesFeelings and focusADHD skillsQur’an 2:153

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