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

8 practices

Self-compassion On my own Any ordinary day Clear all

How long you have

A minute 3 Five minutes 4 Longer 1

Who it is written for

Me 8 Someone I care about 7 A practitioner 7

Where you are right now

Coping, mostly 6 Getting ready for something 1 Struggling right now 1

Theme · Self-compassion

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

When · Any ordinary day

Any ordinary day 8 Under stress 2 In a change 2

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…

A minuteSelf-compassionADHD skillsQur’an 4:28

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…

A minuteSelf-compassionADHD skillsQur’an 20:115

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.

A minuteSelf-compassionADHD skillsQur’an 2:286

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…

Five minutesSelf-compassionADHD skillsQur’an 2:186

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…

Five minutesSelf-compassionADHD skillsQur’an 53:32

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…

Five minutesSelf-compassionADHD skillsQur’an 22:78

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…

Five minutesSelf-compassionADHD skillsQur’an 7:156

Nothing here does the job on its own. Medication if it suits you, a few practical systems, something for the low mood and shame that has built up, and the people you live with brought into it.

The practical layer is the easiest to describe and the first to fall over, because whether you use a system at all depends on how you feel about…

LongerSelf-compassionADHD skillsQur’an 2:153

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