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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

5 practices

Get started Coping, mostly Involves someone else Clear all

How long you have

A minute 1 Five minutes 1 Twenty minutes 2 Longer 1

Who it is written for

A practitioner 5 Someone I care about 4 Me 4

Where you are right now · Coping, mostly

Coping, mostly 5 Struggling right now 1 Getting ready for something 1

On your own, or with someone · Involves someone else

On my own 41 Involves someone else 5 Both of us together 2

Theme · Get started

Medication and how it works 34 Systems for daily life 24 Staying regulated in conflict 24 The cost of avoiding 20 Moving your body 16 Knowing your partner 15 Rebuilding trust 14 Affection and touch 13 Exercise, food and other supports 13 Listening and understanding 12 Screens and attention 12 Repair after rupture 11 Answering bids 11 Rituals of connection 11 Shared spiritual life 10 Bringing the future closer 8 What anger actually is 8 Feelings and focus 8 Your nervous system 8 Treatment and medication 7 Breaking the worry loop 7 What ADHD actually is 7 Structure and routine 7 Getting assessed and diagnosed 7 Your sense of time 7 What worry does 6 Equanimity and perspective 6 Growing empathy 6 Food, caffeine and fuel 5 Get started 5 Emotions as signals 5 Breathing 4 When everything feels flat 4 Treatment and medication 4 When you use something to cope 4 Grounding and settling 4 Choosing your response 3 The moment before you snap 3 Facing it a step at a time 3 Righteous anger and perfectionism 3 What you are actually defending 2 Gratitude 2 Obsessions and compulsions 2 The fear underneath anger 2 Panic and the body 2 Remembering to do it 2 Shame and stigma 2 Tolerate distress 2 Touch and bodywork 2 Reading, numbers and learning differences 2 Fondness and admiration 2 Being seen and judged 2 Ask and say no well 2 Help someone grieving 2 Safety and grounding 1 Practising under provocation 1 Posture and how you carry yourself 1 Validate yourself and others 1 Cool the body first 1 Shame 1

When

Any ordinary day 4 In 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 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 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

Sometimes the first job is working out what the job is. Go back to whoever asked, or spend twenty minutes finding out, and count that as the work it is.

Ask the plain questions: what is this for, who reads it, what matters most, how long should it be. People hold back because they feel they should…

Twenty minutesGet startedADHD skillsQur’an 96:1

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.