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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

6 practices
Get started remove filterSomeone I care about remove filterInvolves someone else remove filterClear all
How long you have
A minute 1Five minutes 2Twenty minutes 2Longer 1
Who it is written for · Someone I care about
A practitioner 7Someone I care about 6Me 6
Where you are right now
Coping, mostly 4Getting ready for something 1Struggling right now 1
On your own, or with someone · Involves someone else
On my own 24Involves someone else 6Both of us together 1
Theme · Get started
Medication and how it works 40Systems for daily life 35The cost of avoiding 34Screens and attention 25Moving your body 21Treatment and medication 18Exercise, food and other supports 13What ADHD actually is 12Feelings and focus 11Your sense of time 11Breaking the worry loop 11Food, caffeine and fuel 10Your nervous system 10What anger actually is 9What worry does 9Structure and routine 9Grounding and settling 8Facing it a step at a time 8Reading, numbers and learning differences 6Get started 6Choosing your response 6Breathing 5Bringing the future closer 5The moment before you snap 5When you use something to cope 5Shame and stigma 5Emotions as signals 4Equanimity and perspective 4Getting assessed and diagnosed 4When everything feels flat 3Remembering to do it 3Righteous anger and perfectionism 3Making it stick 3Cool the body first 3Help someone grieving 2Growing empathy 2What you are actually defending 2The fear underneath anger 2Tolerate distress 2Obsessions and compulsions 2Feeling from the inside 2Practising under provocation 1Being seen and judged 1Rest and pacing 1
When
Any ordinary day 5In a change 1

Ask a friend to be the person who knows. Send them a line on the days you went, with no reply needed. Being known about today is what does the work.

It only helps if you set it up yourself and say exactly what you want, otherwise it slips into being nagged. Keep it small and specific: one line,…

A minuteGet startedADHD skillsQur’an 9:105

When somebody looks like they have stopped caring, it is often that they have stopped expecting it to go well. Giving up on yourself tends to come after a long run of trying and being told it was not enough.

That changes what helps. Another plan, another chart, another talk about wasted potential all land on the wrong problem. What shifts things is a…

Five minutesGet startedADHD skillsQur’an 18:24

When you are the one helping, let the tone stay warm and a little funny. A person can hear a hard truth about their own week if it does not arrive solemnly.

Solemn advice gets defended against and then forgotten, and the moment it is needed is later, alone, with nobody there to repeat it. Something said…

Five minutesGet startedADHD skillsQur’an 3:159

If you are helping someone get moving, start with the thing they mind about, even when you can see something else that needs it more. A goal a person picked for themselves is the only kind they will chase when you are not in the room.

Keep that first target small and specific enough to finish: one drawer, one email, the bag by the door on Tuesday. The thing you can see needs…

Twenty minutesGet startedADHD skillsQur’an 5:48

If a task gives you nothing, bring something to it. Ring the cousin you never speak to and paint while you talk. Do the filing beside a friend who has their own filing to do.

This is a design fix rather than a failure of discipline. Dull work asks your brain to stay somewhere that offers it no reason to stay. Pair it with…

Twenty minutesGet startedADHD skillsQur’an 2:45

If reminders, other people's deadlines and a bit of chivvying are what keep you moving, you are allowed to keep them. Inner drive arrives later for some of us, and taking the scaffolding away early does not hurry it along.

Families often pull the supports back on a birthday, as though a certain age should switch on self-direction. What tends to happen is that the only…

LongerGet startedADHD skillsQur’an 73:20

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