Inshirahone small thing, well grounded
GuidesPracticesAboutGet help nowInshirah Academy

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

8 practices
Feelings and focus remove filterCoping, mostly remove filterInvolves someone else remove filterClear all
How long you have
Five minutes 4Twenty minutes 3Longer 1
Who it is written for
A practitioner 7Someone I care about 6Me 4My husband or wife 1
Where you are right now · Coping, mostly
Coping, mostly 8Struggling right now 3Getting ready for something 2
On your own, or with someone · Involves someone else
On my own 25Involves someone else 8Both of us together 5
Theme · Feelings and focus
Medication and how it works 34Systems for daily life 24Staying regulated in conflict 24The cost of avoiding 20Moving your body 16Knowing your partner 15Rebuilding trust 14Affection and touch 13Exercise, food and other supports 13Listening and understanding 12Screens and attention 12Rituals of connection 11Repair after rupture 11Answering bids 11Shared spiritual life 10What anger actually is 8Bringing the future closer 8Feelings and focus 8Your nervous system 8What ADHD actually is 7Treatment and medication 7Breaking the worry loop 7Structure and routine 7Getting assessed and diagnosed 7Your sense of time 7Equanimity and perspective 6What worry does 6Growing empathy 6Emotions as signals 5Get started 5Food, caffeine and fuel 5Grounding and settling 4Breathing 4When everything feels flat 4When you use something to cope 4Treatment and medication 4Choosing your response 3Facing it a step at a time 3Righteous anger and perfectionism 3The moment before you snap 3The fear underneath anger 2Reading, numbers and learning differences 2Gratitude 2Being seen and judged 2Ask and say no well 2Shame and stigma 2Remembering to do it 2Help someone grieving 2What you are actually defending 2Tolerate distress 2Touch and bodywork 2Obsessions and compulsions 2Panic and the body 2Fondness and admiration 2Shame 1Validate yourself and others 1Practising under provocation 1Posture and how you carry yourself 1Cool the body first 1Safety and grounding 1
Approach
ADHD skills 7CBT 1
When
Any ordinary day 4Under stress 3When apart 1

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

Step in while a child is only starting to wind up, and offer something calming rather than a correction. Slow breathing, counting, a soft toy, a quiet corner for a few minutes.

Three to ten minutes in a set place is plenty. It works best when the offer is warm and matter of fact, one sentence, no lecture about what they did.…

Five minutesFeelings and focusADHD skillsQur’an 13:28

The whole value of a calming corner is that the child can take themselves there. An adult may suggest it, but if it is only ever ordered, what gets learned is obedience rather than self-regulation.

Make it clearly available rather than assigned. They go, they take their few minutes, they come back with a short hello and a nod at whatever they…

Five minutesFeelings and focusADHD skillsQur’an 2:45

Instead of sending a child out to sit and stew, send them to a side table for three very easy worksheets, then straight back to whatever everyone else is doing.

It takes them out of whatever was rewarding about the behaviour without leaving them with nothing to do and an audience to play to. Keep the work…

Five minutesFeelings and focusADHD skillsQur’an 20:26

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

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

If you run a group for people with ADHD, keep it to about five or six, or bring in a second facilitator. Past that you spend the session keeping order instead of doing the work.

The limit is not really about behaviour. It is about how many people one person can genuinely track while also holding the thread of the session.…

LongerFeelings and focusCBTQur’an 8:46

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