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

Bringing the future closer Someone I care about Involves someone else Clear all

How long you have

A minute 1 Five minutes 4

Who it is written for · Someone I care about

A practitioner 8 Me 7 Someone I care about 5 My husband or wife 2

Where you are right now

Coping, mostly 4 Struggling right now 1

On your own, or with someone · Involves someone else

On my own 30 Involves someone else 5 Both of us together 4

Theme · Bringing the future closer

Medication and how it works 40 Systems for daily life 35 The cost of avoiding 34 Screens and attention 25 Moving your body 21 Treatment and medication 18 Exercise, food and other supports 13 What ADHD actually is 12 Breaking the worry loop 11 Feelings and focus 11 Your sense of time 11 Food, caffeine and fuel 10 Your nervous system 10 What worry does 9 What anger actually is 9 Structure and routine 9 Grounding and settling 8 Facing it a step at a time 8 Reading, numbers and learning differences 6 Get started 6 Choosing your response 6 Bringing the future closer 5 Breathing 5 When you use something to cope 5 Shame and stigma 5 The moment before you snap 5 Emotions as signals 4 Getting assessed and diagnosed 4 Equanimity and perspective 4 Remembering to do it 3 Cool the body first 3 When everything feels flat 3 Righteous anger and perfectionism 3 Making it stick 3 Tolerate distress 2 Growing empathy 2 Feeling from the inside 2 Help someone grieving 2 Obsessions and compulsions 2 The fear underneath anger 2 What you are actually defending 2 Rest and pacing 1 Practising under provocation 1 Being seen and judged 1

When

Any ordinary day 4 After a row 1

Give the later self a name and be a bit silly about it. Is Thursday you going to be furious with Monday you again? Is Thursday you always the one clearing up?

This lands with teenagers and with anyone bristling at being told what to do, because it is funny and the joke is what does the work. Turning the…

A minuteBringing the future closerADHD skillsQur’an 53:39

'It's bad for your health' and 'grades matter later' move nobody, least of all someone who has never seen what either one looks like.

If you want a future to carry any weight, it has to be pictured rather than stated. What does the day look like. Who is in the room. What is…

Five minutesBringing the future closerADHD skillsQur’an 87:17

A consequence has to cost the person whose behaviour it is, in something they actually care about. If missing the bus mildly annoys your teenager and wrecks your morning, the cost is landing on the wrong person.

So move it. A few pounds for the lift, or the phone for the day. Say it plainly beforehand, then do it without the lecture attached. What counts as…

Five minutesBringing the future closerADHD skillsQur’an 53:39

If the same crunch arrives every month, another talk about it will not shift next month. It was never a shortage of information.

For partners this is a hard one, because the frustration is completely fair. But a lecture adds shame to something that already feels unpleasant, and…

Five minutesBringing the future closerADHD skillsQur’an 75:20

Someone who will tell you the part that was not good is someone whose 'that was fine' you can believe. That is what settles the doubt, not reassurance.

Blanket praise carries no information, so it slides off and the doubt is back within the hour. If you tend to worry about how you came across, ask…

Five minutesBringing the future closerADHD skillsQur’an 99:8

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