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

1888 practices
Area
How long you have
Who it is written for · Me
Where you are right now
On your own, or with someone · On my own
Theme
Your nervous system 105Medication and how it works 82What anger actually is 78The moment before you snap 76Choosing your response 73Get started 65Systems for daily life 62Grounding and settling 59Equanimity and perspective 57The fear underneath anger 56Cool the body first 55Your sense of time 52Touch and bodywork 52Food, caffeine and fuel 49Moving your body 48Bringing the future closer 46What ADHD actually is 42Exercise, food and other supports 41When everything feels flat 39Feelings and focus 37Staying regulated in conflict 36Practising under provocation 36Shame and stigma 30Treatment and medication 29Making it stick 29Getting assessed and diagnosed 28Breathing 28Screens and attention 28Structure and routine 24Tolerate distress 23Feeling from the inside 23Being seen and judged 22What worry does 21What you are actually defending 21Treatment and medication 20Growing empathy 20Remembering to do it 20When you use something to cope 18Fondness and admiration 13Answering bids 13Breaking the worry loop 13Righteous anger and perfectionism 12Emotions as signals 12Self-compassion 12Obsessions and compulsions 12Question the thought 11Knowing your partner 10Shame 10Facing it a step at a time 10Use your strengths 9Posture and how you carry yourself 8Anger, alcohol and the body 8Repair after rupture 8Shared spiritual life 7Gratitude 7When anger turns to harm 5When you go numb 4Letting it out safely 4Meaning after harm 4Living with uncertainty 4Name what you feel 3Notice the pattern and flex 3Your worth is not conditional 3Let the wave come 3Rebuilding trust 3Working with anger 3Rest and pacing 3Act on your values 3Calm the body 3Safety and grounding 3Affection and touch 2Ride the urge 2Rituals of connection 2Your window of tolerance 2Work with your brain 2Listen to the body 2Reading, numbers and learning differences 2Keep the bond 2Hold a boundary 2Get it out of your head 2Find meaning 2Face it gently 2Care for yourself in loss 2Patience and trust 2Listening and understanding 1Validate yourself and others 1Panic and the body 1The cost of avoiding 1
Approach
When

Not every reminder is the same kind of reminder. Call at three is a clock job, when I next see my manager is a person job, and that thing at the conference next year is a diary job.

Mixing them up is where a lot of honest intentions leak away. A note on the desk will not survive until next March, and an alarm cannot tell you your…

Five minutesRemembering to do itADHD skillsQur’an 4:103

Some things can be done a day late with an apology, and others cannot: the ticket doubles, the window shuts, the form is simply gone. Sorting your obligations into those two piles tells you where the effort is worth spending.

Lateness tends to get treated as one big failing, which makes every missed thing feel equally awful and gives you nowhere to aim. Go through what is…

Five minutesRemembering to do itADHD skillsQur’an 2:282

Add up what forgetting costs you in money over a year. Late fees, the higher interest that comes with a dented credit score, next day delivery bought at eleven at night for a birthday you have known about since January.

Being told to get organised in the abstract lands on nothing. A number lands. Put last year's late charges and rush postage at the top of the page…

Five minutesRemembering to do itADHD skillsQur’an 17:34

It tends to go in a sequence: unreliable first, said kindly, then irresponsible, said less kindly. After that it stops being about the tasks at all and turns into a description of who you are.

By the third stage shame has arrived, and shame makes people avoid the very systems that would help, because setting up a calendar means admitting…

Five minutesRemembering to do itADHD skillsQur’an 33:5

A sticky note is fine for something happening within the hour. Anything further out needs something that goes off by itself, because holding a plan in mind for three days is not a thing memory does.

Most reminder failures are this mismatch rather than a lack of trying. Someone uses a note where an alarm was needed, it fails, and they conclude…

Five minutesRemembering to do itADHD skillsQur’an 11:114

Notice how often a forgotten job turns up in the shower, or halfway up a flight of stairs. That is not coincidence: when nothing is holding your attention, the things you meant to do float up.

Which means those minutes are quietly doing work, and filling every one of them with a phone takes the mechanism away. Keep something to capture with…

Five minutesRemembering to do itADHD skillsQur’an 20:14

When someone hands you a date, the useful move is not writing the date down. Open your calendar there and then and decide the hour the work will actually happen.

A deadline only announces itself at the very end, when there is no room left to do anything about it. Booking the doing rather than the due date…

Five minutesRemembering to do itADHD skillsQur’an 18:23

There is a point where a to do list stops being a tool and becomes something you flinch away from. If you have not opened yours in a fortnight, it has passed that point.

The usual advice is to work through it, which is precisely what nobody does with a list that long. It is kinder and quicker to start a fresh page…

Twenty minutesRemembering to do itADHD skillsQur’an 18:24

Take one of the gaps you already have, the commute or the walk or the shower, and use it to ask what is coming up this week and what might be slipping. No new tool, no new app, just the question.

That turns something accidental into something you can count on. It works best in the same place each time, so that the place starts asking the…

Twenty minutesRemembering to do itADHD skillsQur’an 24:37

Anything that comes round every month should be leaving your account without you. Direct debits and standing orders take the remembering out of the job altogether, which beats any reminder you could set.

It is worth an afternoon. List what recurs, automate what can be automated, and put one calendar note to check the statement each month instead of…

Twenty minutesRemembering to do itADHD skillsQur’an 23:8

Every extra step in a task is another place to lose it. Three clicks and done beats a process with a form, an envelope and a walk to the postbox, even when the second one saves a little money.

Before you commit to a routine, count its steps, then take some out. Bin bags stored next to the bin, stamps kept with the envelopes, paying on the…

Twenty minutesRemembering to do itADHD skillsQur’an 16:91

Offer a full, tender apology for a wound, with no defence appended.

I see how that hurt you, and I am truly sorry. Then stop. The silence after is the repair.

A minuteRepair after ruptureEmotionally focusedQur’an 42:40

Rebuild trust today with one small, consistent, kept action rather than a grand promise.

Trust returns in tiny reliable acts, not speeches. Do the small thing you said, again.

A minuteRepair after ruptureEmotionally focusedQur’an 23:8

Find the part of the last argument that was yours, and own it with no but after it.

Even ten percent. I was harsh, that was on me. Ownership without defence lets them soften.

A minuteRepair after ruptureGottmanQur’an 7:23

Accept their repair attempt even while you are still a little angry.

Letting a small peace offering land, before you feel finished, is its own kind of strength.

A minuteRepair after ruptureCoreQur’an 42:40

Take the word if out of your apology.

An apology with if in it quietly takes itself back; without it, the apology is whole.

A minuteRepair after ruptureCoreQur’an 41:34

Let go of one old grievance about something they have already changed.

Holding a debt they have already paid keeps the wound open to no one's good.

A minuteRepair after ruptureCoreQur’an 64:14

Apologise for what landed, not for what you meant.

If you owe an apology today, leave out the word "if" and leave out your intentions. Name what you actually did and what it cost them. "I dismissed…

Five minutesRepair after ruptureCoreQur’an 4:128

Where the harm has truly stopped, begin to set down a grievance you have carried.

Not forgetting, releasing. Once the wound is no longer being made, let it start to close.

Twenty minutesRepair after ruptureEmotionally focusedQur’an 24:22

Say it, out loud if you can manage it: I am done for the day. A decision, rather than a slow guilty drift away from the desk.

The hours after a proper clocking off feel different from the same hours drifted into, even when nothing else about them changes. It does mean facing…

A minuteRest and pacingADHD skillsQur’an 73:20

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