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

7 practices
How long you have · A minute
Who it is written for
Where you are right now
Theme · Remembering to do it
Choosing your response 34The moment before you snap 34Staying regulated in conflict 32Cool the body first 29Your nervous system 24What anger actually is 24Grounding and settling 21The fear underneath anger 20Get started 19Bringing the future closer 18Medication and how it works 16Your sense of time 14Equanimity and perspective 14Answering bids 13Fondness and admiration 13Treatment and medication 13Making it stick 12Systems for daily life 12Structure and routine 12Feelings and focus 11Practising under provocation 11Touch and bodywork 11Growing empathy 10Knowing your partner 9Food, caffeine and fuel 9Exercise, food and other supports 8What ADHD actually is 8Tolerate distress 7Remembering to do it 7Gratitude 7Screens and attention 6When everything feels flat 6What worry does 6Moving your body 6Repair after rupture 6Breathing 5What you are actually defending 5Treatment and medication 5Being seen and judged 5Shame and stigma 5Shared spiritual life 5Feeling from the inside 4Getting assessed and diagnosed 4Question the thought 4Self-compassion 4Name what you feel 3Facing it a step at a time 3When you use something to cope 3Rituals of connection 2Meaning after harm 2Notice the pattern and flex 2Panic and the body 2Patience and trust 2Posture and how you carry yourself 2Rebuilding trust 2Ride the urge 2Righteous anger and perfectionism 2Let the wave come 2Safety and grounding 2Hold a boundary 2Shame 2Affection and touch 2Working with anger 2Your worth is not conditional 2Emotions as signals 2Calm the body 2Breaking the worry loop 1Anger, alcohol and the body 1Get it out of your head 1Rest and pacing 1Face it gently 1Letting it out safely 1When anger turns to harm 1Listen to the body 1Obsessions and compulsions 1When you go numb 1Care for yourself in loss 1Reading, numbers and learning differences 1Keep the bond 1Act on your values 1Validate yourself and others 1Your window of tolerance 1Listening and understanding 1
When

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

When a task is missed it is usually not sitting somewhere being refused. It has gone off the radar altogether, the way a name goes when somebody asks you for it.

The refusal reading is the expensive one, because it turns a lapse into an insult and starts the argument in the one place where nothing can be…

A minuteRemembering to do itADHD skillsQur’an 2:225

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

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