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

Use your strengths On my own Any ordinary day Clear all

How long you have

Five minutes 2 Twenty minutes 3 Longer 3

Who it is written for

Me 8 Someone I care about 6 A practitioner 6

Where you are right now

Coping, mostly 7 Struggling right now 1

Theme · Use your strengths

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 Structure and routine 25 Getting assessed and diagnosed 25 Practising under provocation 24 Shame and stigma 22 Feelings and focus 22 Making it stick 20 Cool the body first 19 What worry does 19 Treatment and medication 19 Being seen and judged 18 Breathing 17 Growing empathy 17 Remembering to do it 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 Tolerate distress 10 Righteous anger and perfectionism 10 Answering bids 10 Obsessions and compulsions 10 Staying regulated in conflict 9 Knowing your partner 8 Self-compassion 8 Use your strengths 8 Shared spiritual life 7 Breaking the worry loop 7 Facing it a step at a time 7 Gratitude 7 Anger, alcohol and the body 6 Question the thought 6 Emotions as signals 6 Posture and how you carry yourself 5 Shame 4 When anger turns to harm 3 When you go numb 3 Living with uncertainty 3 Your worth is not conditional 3 Notice the pattern and flex 3 Work with your brain 2 Repair after rupture 2 Rest and pacing 2 Meaning after harm 2 Keep the bond 2 Get it out of your head 2 Find meaning 2 Act on your values 2 Face it gently 2 Affection and touch 1 Listen to the body 1 Listening and understanding 1 Care for yourself in loss 1 The cost of avoiding 1 Panic and the body 1 Safety and grounding 1 Rebuilding trust 1 Your window of tolerance 1

When · Any ordinary day

Any ordinary day 8 In a change 1

A calm, undemanding life is supposed to be the goal, and for a lot of people with ADHD it is quietly unbearable. Comfort does not hold you. Something with a bit of pull to it does.

This is worth knowing when you are building a plan around less: fewer commitments, lighter workload, nothing too taxing. Take out all the demand and…

Five minutesUse your strengthsADHD skillsQur’an 17:84

Give a dull task some fuel: music, a timer, a stake, a partner. Your brain runs on interest.

Do not expect a low-interest task to run on willpower alone. Add the spark it needs to catch.

Five minutesUse your strengthsADHD skillsQur’an 53:39

One psychiatrist took up a dance class in lockdown, three times a week, at something he was frankly not good at. Being bad at it was the reason it kept working.

A repetitive session on a machine asks very little of you once your body knows it. Something with steps to follow, in time with other people, keeps…

Twenty minutesUse your strengthsADHD skillsQur’an 29:69

Some of the low, grey stretches are not depression. They are what happens when there has been nothing on the go for a while, and the colour comes back when a project starts.

It is a quieter thing than depression and it does not look like much from outside. Sleep is fine, you are still working, but the zest has gone out of…

Twenty minutesUse your strengthsADHD skillsQur’an 62:10

Build your work around what your mind does well, novelty, hyperfocus, big-picture, not only around your gaps.

You will go further leaning on your strengths than endlessly sanding down your weaknesses.

Twenty minutesUse your strengthsADHD skillsQur’an 6:135

Look for something genuinely hard that sits on top of something you are already good at. Too easy and your attention wanders off. Too far beyond you and it just becomes another thing you failed at.

The narrow band in between is where you stay engaged without noticing you are trying. It is usually a bit further up than feels comfortable when you…

LongerUse your strengthsADHD skillsQur’an 12:55

For a lot of people with ADHD, making things is not a hobby but closer to an appetite. The itch to start something is always there, and when nothing is being made it does not go quietly.

Read that way, the restlessness that arrives when you have no project on is information rather than a character flaw. The same drive that gets called…

LongerUse your strengthsADHD skillsQur’an 21:80

When the right piece of work finally has you, you are entirely there. Hours go, nothing intrudes, and the difficulty that flattens you elsewhere is nowhere in the room.

That state is the same machinery as the hyperfocus that gets you into trouble, pointed at something worth doing. Worth noticing so you can go looking…

LongerUse your strengthsADHD skillsQur’an 34:10

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