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

6 practices

Systems for daily life On my own Under stress Clear all

How long you have

A minute 1 Five minutes 1 Twenty minutes 4

Who it is written for

Me 6 A practitioner 6 Someone I care about 6

On your own, or with someone · On my own

On my own 6 Involves someone else 2 Both of us together 1

Theme · Systems for daily life

Cool the body first 30 The moment before you snap 30 Grounding and settling 27 Choosing your response 26 Touch and bodywork 22 Your nervous system 20 What anger actually is 18 The fear underneath anger 15 Equanimity and perspective 14 Breathing 10 Tolerate distress 10 Feelings and focus 9 Staying regulated in conflict 9 Feeling from the inside 8 Medication and how it works 7 Practising under provocation 7 Moving your body 7 Making it stick 6 Systems for daily life 6 Bringing the future closer 6 Food, caffeine and fuel 5 What worry does 5 Shame 5 Breaking the worry loop 5 Question the thought 5 Letting it out safely 4 When everything feels flat 4 Treatment and medication 4 Facing it a step at a time 4 What you are actually defending 4 Get started 4 Shame and stigma 4 Calm the body 3 Emotions as signals 3 Growing empathy 3 Let the wave come 3 Name what you feel 3 Obsessions and compulsions 3 Posture and how you carry yourself 3 Righteous anger and perfectionism 3 Working with anger 3 Your sense of time 2 Screens and attention 2 Safety and grounding 2 Ride the urge 2 Patience and trust 2 Exercise, food and other supports 2 Meaning after harm 2 Knowing your partner 2 Getting assessed and diagnosed 2 When you use something to cope 2 Being seen and judged 2 Answering bids 2 When anger turns to harm 2 Self-compassion 2 Listen to the body 1 Reading, numbers and learning differences 1 Validate yourself and others 1 What ADHD actually is 1 Act on your values 1 Remembering to do it 1 Rebuild trust 1 Your window of tolerance 1 Affection and touch 1 Anger, alcohol and the body 1 Panic and the body 1 The cost of avoiding 1 Care for yourself in loss 1

When · Under stress

Any ordinary day 52 Under stress 6 In a change 4

Every time your eye lands on the job you have never started, it takes a small toll. Ten of those on one list is a tax you pay all day without noticing.

This is the argument for cutting a list back hard, and it has nothing to do with tidiness. An item you are not going to do still costs you something…

A minuteSystems for daily lifeADHD skillsQur’an 4:28

Before you try to prioritise better, check whether there is any order in there at all. Plenty of people who feel stuck cannot say which of their jobs is genuinely required and which is merely wanted.

You can test it in a couple of minutes. Write the things down and mark the ones that carry a real consequence if they do not happen this week. If you…

Five minutesSystems for daily lifeADHD skillsQur’an 65:3

Whatever system you build has to survive a bad day. When feeling comes in a wave, the calendar and the checklist are the first things to go, so decide now what that hour looks like.

Write down the smallest possible version of the day: the two things that still happen, everything else forgiven until tomorrow. Have somewhere for…

Twenty minutesSystems for daily lifeADHD skillsQur’an 2:283

When something has become impossible, start far below it. Sitting in the parked car with the engine off is a real first step, and it is the one that gets somewhere.

Choose a version so small it feels slightly ridiculous, repeat it until it is dull, then add one notch. Sit in the car. Then start the engine. Then…

Twenty minutesSystems for daily lifeADHD skillsQur’an 20:114

If everything you do is both urgent and important, you are living in the emergency corner. It is exhausting, and the exhaustion is real even though the week looks thin from outside.

Crisis living is a place rather than a personality, which is the good news, because places can be left. Look for one emergency that keeps coming back…

Twenty minutesSystems for daily lifeADHD skillsQur’an 12:48

If deleting makes you anxious, do not delete. Keep two lists: a short one for this week, and a long one where things are safe but out of the way.

The anxiety is usually about losing the idea rather than about the task itself, and a separate holding list answers that. Nothing is gone, it is…

Twenty minutesSystems for daily lifeADHD skillsQur’an 6:59

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