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

9 practices
How long you have · Five minutes
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 65Medication and how it works 49What anger actually is 46Equanimity and perspective 36Touch and bodywork 34The moment before you snap 34Get started 33Grounding and settling 32Getting assessed and diagnosed 32Exercise, food and other supports 31Your sense of time 30Choosing your response 30When everything feels flat 29What ADHD actually is 28The fear underneath anger 28Food, caffeine and fuel 27Systems for daily life 25Practising under provocation 22Treatment and medication 21Bringing the future closer 19Breathing 18Shame and stigma 18Cool the body first 18Screens and attention 17Feeling from the inside 16What worry does 16Moving your body 16What you are actually defending 15Feelings and focus 14Making it stick 11Structure and routine 11Being seen and judged 11Treatment and medication 10Remembering to do it 9Obsessions and compulsions 9Growing empathy 9Breaking the worry loop 9When you use something to cope 8Righteous anger and perfectionism 8Tolerate distress 8Emotions as signals 7Self-compassion 7Reading, numbers and learning differences 7Posture and how you carry yourself 5Question the thought 5Staying regulated in conflict 4Facing it a step at a time 4Shame 4When anger turns to harm 4When you go numb 3Act on your values 2Use your strengths 2Living with uncertainty 2Meaning after harm 2Anger, alcohol and the body 2Find meaning 2Work with your brain 2Knowing your partner 1Rest and pacing 1Rebuilding trust 1Shared spiritual life 1Notice the pattern and flex 1Let the wave come 1Your window of tolerance 1Working with anger 1Your worth is not conditional 1Repair after rupture 1Get it out of your head 1Face it gently 1Letting it out safely 1Calm the body 1The cost of avoiding 1
When

For most of childhood somebody else held the diary. Parents remember the dentist, the kit, the letter that needs signing, and then one day nobody is doing that for you and the whole job is yours.

This is often why someone who managed well enough at school comes apart in their twenties. Nothing got worse. The scaffolding came down, and the…

Five minutesRemembering to do itADHD skillsQur’an 2:286

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

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