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

17 practices
How long you have
Who it is written for
Where you are right now
On your own, or with someone · On my own
Theme · Remembering to do it
Your nervous system 81Medication and how it works 69Get started 61Systems for daily life 52What anger actually is 50Your sense of time 48Food, caffeine and fuel 43The moment before you snap 42Choosing your response 41Exercise, food and other supports 40Moving your body 37What ADHD actually is 35Treatment and medication 34Equanimity and perspective 33Bringing the future closer 33Grounding and settling 31The fear underneath anger 30When everything feels flat 29Screens and attention 28Touch and bodywork 27Getting assessed and diagnosed 25Structure and routine 25Practising under provocation 24Shame and stigma 22Feelings and focus 22Making it stick 20Cool the body first 19What worry does 19Treatment and medication 19Being seen and judged 18Breathing 17Growing empathy 17Remembering to do it 17When you use something to cope 15Feeling from the inside 15What you are actually defending 13Fondness and admiration 12Reading, numbers and learning differences 12Righteous anger and perfectionism 10Obsessions and compulsions 10Tolerate distress 10Answering bids 10Staying regulated in conflict 9Self-compassion 8Knowing your partner 8Use your strengths 8Gratitude 7Breaking the worry loop 7Shared spiritual life 7Facing it a step at a time 7Question the thought 6Anger, alcohol and the body 6Emotions as signals 6Posture and how you carry yourself 5Shame 4Living with uncertainty 3Your worth is not conditional 3When you go numb 3Notice the pattern and flex 3When anger turns to harm 3Repair after rupture 2Act on your values 2Meaning after harm 2Keep the bond 2Get it out of your head 2Find meaning 2Face it gently 2Work with your brain 2Rest and pacing 2Listen to the body 1Rebuilding trust 1Care for yourself in loss 1Your window of tolerance 1Panic and the body 1The cost of avoiding 1Affection and touch 1Safety and grounding 1Listening and understanding 1
When · Any ordinary day

Most of what we call memory looks backwards. The kind that actually runs your week is the other sort: a plan that has to show up in your head at the one moment you could still act on it.

So when something gets missed, the question is not really whether you knew about it. You almost certainly did, at the time you agreed to it. What…

A minuteRemembering to do itADHD skillsQur’an 59:18

A thought you have in the car about something to say at home is worth nothing until the person is actually there in front of you. Cues have to sit where the action becomes possible, not where you happened to think of it.

Picture where you will be at the moment the thing can be done, and put the reminder there: a note on the front door for something that happens on the…

A minuteRemembering to do itADHD skillsQur’an 62:9

The moment you think of it is the only moment you are certain to have it. Do the thing, or write it down, or set the alarm, or put something odd in your pocket that will make no sense later until you check.

The two seconds of holding it in mind while you finish what you are doing is usually where it disappears. So make capture the reflex instead of the…

A minuteRemembering to do itADHD skillsQur’an 9:105

Start the email and then stop: address it, write the subject line, leave it unsent. The half finished thing sits in your drafts looking wrong until you deal with it.

It works because it leaves an odd looking object in a place you already go, and because unfinished jobs nag in a way that quiet decisions do not.…

A minuteRemembering to do itADHD skillsQur’an 87:9

The bag that has to travel with you tomorrow goes on top of your shoes, not neatly beside the desk. Let the object stand in the way of a route you walk without thinking.

The phrase worth keeping is point of performance: the reminder has to sit where the action happens, at the time it has to happen. A note on the…

A minuteRemembering to do itADHD skillsQur’an 62:9

Sometimes you cannot write it down. You are driving, your hands are full, you are halfway through a conversation. Then picture the moment in detail instead: the room you will be standing in, the object you will be looking at when you do it.

Make the picture concrete rather than worthy. Not a solemn 'I must ring the surgery' but the desk you will be sitting at, the mug beside the phone,…

A minuteRemembering to do itADHD skillsQur’an 59:18

Remembering to do something later is really two jobs stacked on each other. You have to keep hold of the thing itself, and you have to keep some feel for how the hours are passing, and both have to be working at the same moment.

That is why this fails more often than either piece alone, and why it is the failure other people see. Seeing it as two jobs splits the fix in two as…

Five minutesRemembering to do itADHD skillsQur’an 20:115

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

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

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