Practices

If the phone was giving you company, an evening class in something practical will not cover it. Match what you put in its place to what it was actually providing.

Subtracting an hour and leaving the hour empty is the version that collapses by Thursday. If it was company, the replacement has people in it. If it…

Write down three to five things you actually enjoy, small ones, and do one of them a day. That is the whole instruction.

They have to be yours rather than the ones that sound impressive. Sitting in the garden with tea counts. Ten minutes on the guitar counts. Keep the…

For a week, jot down what was going on just before you picked up the phone, what you were thinking while you scrolled, and how you felt when you put it down. Nothing cleverer than that.

What usually surfaces is not that screens are bad but that two or three specific things are: one account, one time of day, one mood you always reach…

One client took two years of steady work to get a single app off her phone. If you are three weeks in and it is still there, you are not doing this wrong.

Change here is slower than nearly everyone expects, including the people helping. Saying so early protects both sides: you do not read a slow month…

The aim was never to stop needing the aids. It is to find ways round the parts that do not work well, and then to keep using them.

People tend to treat the alarms, the lists, the whiteboard by the door as scaffolding they ought to take down eventually. That is usually why it all…

Everyone has something about themselves they wish were different, and something they cannot do reliably however much they mean to. Yours has a name and a good deal of research behind it, which is not the same as being uniquely broken.

Say this carefully, because there is a careless version that does real damage. Everyone is a bit ADHD is not what is meant, and it leaves a person…

One man with ADHD described the goal as no longer suffering from it, only having it. The diagnosis had not changed. What it cost him had.

Half of that shift comes from removing particular sources of pain: the job that was never going to work, the arrangement at home that left everything…

When you fall off task, restart without the pile-on. Talk to yourself like a good coach, not a critic.

The lost hour is gone; the next one is not. Skip the self-attack and just begin again.

Most children with ADHD grow into adults with ADHD. Some of it settles as the brain finishes developing into your late twenties, and adult life gives you more say over how your days are arranged, but the underlying difficulty tends to stay.

This is worth knowing because much of the improvement people do get comes from arranging things to suit themselves: the job that fits, the hours that…

It tends to run the same way each time. You struggle with something, you feel awful about it, so you keep away from it, and anyone who raises it gets a sharp answer, which makes you keep away harder.

The relief when you avoid it arrives instantly, which is exactly why the loop tightens. Meanwhile the pile of unopened post has not moved, so next…

The goal was never to enjoy the dull task. It is to arrive at something more like: I hate this and I can still do it well enough.

Both halves are doing work. Moving towards the thing you dislike, rather than away from it, is what loosens the avoidance. And well enough is what…

It rarely stays a matter of attention. The difficulties shape what you come to believe about yourself, that colours how you are with the people closest to you, and their responses feed straight back into the original trouble.

Discouraging to read, and genuinely useful, because it means there are three places to work and they are not equally stuck. The wiring is the hardest…

There is a difference between having ADHD and being ADHD. It sounds like word games until you notice which one you are living in.

Being it means the condition runs everything and explains everything, and there is a quiet relief in that which is hard to give up. Having it means…

Work properly at the parts that can be managed, then be at peace with what is left over. The order matters more than it sounds.

Peace offered before any real effort is giving up with better vocabulary, and it never quite convinces the person saying it. Effort with no end point…

Every list, timer and rule exists to buy you a life worth having. If the systems have quietly become the point, something has turned the wrong way round.

It is easy to end up managing your ADHD as a full time occupation and calling that recovery. A better test of a week is whether it held anything you…