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
Who it is written for
Where you are right now
On your own, or with someone · Involves someone else
Theme · Remembering to do it
Medication and how it works 61Systems for daily life 37The cost of avoiding 36Screens and attention 26Staying regulated in conflict 24Moving your body 21Treatment and medication 20Knowing your partner 15Exercise, food and other supports 15Rebuilding trust 14What anger actually is 13What ADHD actually is 13Feelings and focus 13Affection and touch 13Listening and understanding 12Breaking the worry loop 11Rituals of connection 11Your nervous system 11Repair after rupture 11Answering bids 11Your sense of time 11Structure and routine 10Getting assessed and diagnosed 10Facing it a step at a time 10Food, caffeine and fuel 10The moment before you snap 10Shared spiritual life 10What worry does 10Grounding and settling 9Bringing the future closer 9When everything feels flat 7Breathing 7Choosing your response 7Cool the body first 7Emotions as signals 7Growing empathy 7Equanimity and perspective 7Get started 7Treatment and medication 7Remembering to do it 6Reading, numbers and learning differences 6When you use something to cope 5Shame and stigma 5Posture and how you carry yourself 5Touch and bodywork 4Tolerate distress 4Practising under provocation 3Making it stick 3Being seen and judged 3Panic and the body 3Obsessions and compulsions 3Righteous anger and perfectionism 3Gratitude 2Fondness and admiration 2The fear underneath anger 2Feeling from the inside 2Ask and say no well 2What you are actually defending 2Rest and pacing 2Shame 2Help someone grieving 2Safety and grounding 1Validate yourself and others 1When you go numb 1Living with uncertainty 1
When

You can mean something completely, drive most of the way there with it in your head, and still turn left instead of right. Meaning it and doing it are two separate events, and only one of them is visible to anyone else.

To a partner, the missed errand looks like a verdict on where they come in your order of things. It helps to say out loud, at a calm moment rather…

Five minutesRemembering to do itADHD skillsQur’an 12:42

Saying it is done when it is not is a common next step, and it makes more sense than it looks. The lie is rarely about the parcel, it is a way out of the look on somebody's face.

It also makes everything worse, because being found out turns a forgotten task into a trust problem, and that is a much longer repair. If this is…

Five minutesRemembering to do itADHD skillsQur’an 2:283

Somebody should ask the boring question: is there a list at all, anywhere? It gets skipped for being too obvious to ask, which is how a person can go years with nothing.

The format does not matter: Outlook, a notes app, the back of an envelope kept in one place. What matters is that intentions live somewhere outside…

Five minutesRemembering to do itADHD skillsQur’an 12:47

If you are going to ask someone to remind you, tie it to something they want as well. Reminding you to book the car in is much easier when it is also their car.

Asked as a favour it becomes a job they never applied for, and resentment collects quietly on both sides. Asked as a shared arrangement it lasts. Be…

Five minutesRemembering to do itADHD skillsQur’an 51:55

You will still forget things. What decides how much damage a missed task does is usually the ten minutes after you notice, not the miss itself.

Two moves reliably make it worse: sinking into shame until you cannot look at the person, and defending yourself as though nothing had been dropped.…

Five minutesRemembering to do itADHD skillsQur’an 18:24

The standard was never that you drop nothing. It is that the effort is steady and visible, and the misses that remain get some grace.

This matters as much for the person waiting on you as it does for you. Perfection gives them nothing to notice and gives you nothing to reach, so…

Five minutesRemembering to do itADHD skillsQur’an 2:286

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