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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

264 practices
Twenty minutes remove filterOn my own remove filterClear all
Area
Focus, starting, and ADHD 119Your body 57Anger 45Low mood and hard feelings 24Worry and anxiety 13After harm 2Grief and loss 2Your marriage 2
How long you have · Twenty minutes
A minute 610Five minutes 981Twenty minutes 264Longer 119
Who it is written for
A practitioner 254Me 253Someone I care about 172My husband or wife 11
Where you are right now
Coping, mostly 134Struggling right now 80Getting ready for something 50
On your own, or with someone · On my own
On my own 264Involves someone else 126Both of us together 76
Theme
Systems for daily life 23Moving your body 17Medication and how it works 13Your nervous system 12Get started 12Food, caffeine and fuel 10What ADHD actually is 10Treatment and medication 9What anger actually is 8Bringing the future closer 7Screens and attention 7Your sense of time 7Touch and bodywork 6Tolerate distress 6The moment before you snap 6Cool the body first 6Feelings and focus 6Reading, numbers and learning differences 5The fear underneath anger 5Grounding and settling 5When you use something to cope 4Exercise, food and other supports 4Shame 4Getting assessed and diagnosed 4Remembering to do it 4When everything feels flat 4Practising under provocation 3Emotions as signals 3Righteous anger and perfectionism 3Equanimity and perspective 3Shame and stigma 3Being seen and judged 3Use your strengths 3Breathing 3Choosing your response 3Anger, alcohol and the body 3Obsessions and compulsions 2Structure and routine 2Breaking the worry loop 2When anger turns to harm 2Making it stick 2Feeling from the inside 2Facing it a step at a time 2Letting it out safely 2Keep the bond 1Repair after rupture 1What worry does 1The cost of avoiding 1What you are actually defending 1Rest and pacing 1Safety and grounding 1Shared spiritual life 1Posture and how you carry yourself 1Treatment and medication 1Question the thought 1Listen to the body 1Care for yourself in loss 1Living with uncertainty 1
Approach
ADHD skills 82Medical and treatment 57Body based 36Core 31CBT 22Mindfulness 10Trauma informed 7DBT skills 5Grief 4Emotionally focused 4Gottman 3Narrative 2Parts work 1
When
Any ordinary day 201Under stress 31In a change 14Coming and going 9After a row 7When apart 1Something good 1

For a week, jot down what was going on just before you picked up the phone, what you were thinking while you scrolled, and how you felt when you put it down. Nothing cleverer than that.

What usually surfaces is not that screens are bad but that two or three specific things are: one account, one time of day, one mood you always reach…

Twenty minutesScreens and attentionADHD skillsQur’an 20:131

Part of what keeps the late start going is that it has genuinely worked. You have produced something good in one long night before, and you remember it clearly.

So telling you that leaving it late is a bad plan tends to fail, because you have evidence and the other person does not. The honest version is…

Twenty minutesYour sense of timeADHD skillsQur’an 18:23

The dreaming is not the problem. It is that bills, forms and renewal dates are dull enough to stop registering at all, and those are the things that actually damage a life.

People who are managing well in every visible way still get brought down by a lapsed policy or an unopened letter from the council. Trying to care…

Twenty minutesYour sense of timeADHD skillsQur’an 78:11

If reading has always been slow and effortful, that is worth looking at in its own right. Dyslexia and ADHD turn up together far more often than chance would give, and they need different help.

Someone can do very well in a subject built on reading and still read slowly, and that is often the difficulty left over once everything else has…

Twenty minutesYour sense of timeADHD skillsQur’an 17:12

Bad with time covers at least five different things: arriving late, missing deadlines, never planning ahead, always guessing the best case, and losing hours inside something absorbing. Each one has a different fix.

Write your own list and mark which ones actually apply to you. Someone who is never late but always guesses the best case needs a record of real…

Twenty minutesYour sense of timeADHD skillsQur’an 30:18

A clock only counts if you can see it without doing anything. Behind you, in a pocket, behind a lock screen: that is not a clock, that is an errand.

Walk through the places where time actually disappears for you and put something visible in each one. The bathroom, the kitchen, the desk, the room…

Twenty minutesYour sense of timeADHD skillsQur’an 2:189

When you are sure something takes ten minutes, do not argue with yourself. Write down the guess, start a timer, and look at both afterwards.

Do it for the handful of jobs that keep wrecking your mornings: the shower, the email, the tidy before guests. Keep the numbers somewhere you can…

Twenty minutesYour sense of timeADHD skillsQur’an 23:113

Write the morning out in small steps with times against them and stick it where you will pass it. Bathroom finished by quarter past, clothes on by half past, at the table by twenty to.

A single hour before you leave is far too long an interval to monitor, so you find out you are late only when you are late. Broken into six pieces,…

Twenty minutesYour sense of timeADHD skillsQur’an 20:130

When a child cannot stop what is happening, the mind often settles on the one explanation that leaves some control: it must be me. Being powerless and being at fault are not the same thing, though they can feel identical.

Try separating what was genuinely within your reach at that age from what you assumed, or were told, was your job. A child cannot make a parent stop…

Twenty minutesShameTrauma informedQur’an 2:286

A child facing a frightening parent often reaches for the safer story: I am the bad one and they are fine. It costs the child their sense of worth and buys them a world that still makes sense.

If that bargain feels familiar, notice that it was clever rather than foolish. A small person who depends on someone cannot afford to know that…

Twenty minutesShameTrauma informedQur’an 17:70

Shame works like a lid. While it is on, the anger and the sadness underneath stay out of reach, which is why going straight for them so rarely works.

If you keep trying to cry and nothing comes, or you know you should be furious and feel only flat and small, look at what is sitting on top. Naming…

Twenty minutesShameTrauma informedQur’an 12:87

Under most shame something else is waiting: anger at what was done, or grief for what was missed. That is the material worth reaching for.

You will know you are getting close when the flatness starts to move, often as heat in the chest or a lump in the throat. Anger in particular tends…

Twenty minutesShameTrauma informedQur’an 93:8

The rawness around rejection usually has a history. Ask an adult where it started and you tend to land on a childhood of being asked why they could not manage what everyone else managed.

That matters, because it means this was learned rather than fixed in you from birth. Thousands of small moments of being corrected, mocked or left…

Twenty minutesShame and stigmaADHD skillsQur’an 49:11

Achievement does not cancel an old belief that you are a failure. People reach the very thing they were sure would fix it, feel nothing change, and quietly conclude that the problem must be them after all.

The belief was not built out of results, so results do not dismantle it. Anything good gets reattributed on the way in: luck, timing, other people…

Twenty minutesShame and stigmaADHD skillsQur’an 49:13

It usually travels in stages. Something in how attention and planning work becomes a story you tell about yourself, then becomes the story other people tell about you, and by then it is much harder to shift.

Knowing which stage you are at tells you what will help. Early on, practical strategies do most of the work. Later, when a family or a workplace…

Twenty minutesShame and stigmaADHD skillsQur’an 17:53

Take one concrete action this week toward a goal your spouse cares about.

Watch the kids so they can study. Make the call they dread. Move their dream one inch.

Twenty minutesShared spiritual lifeGottmanQur’an 5:2

A calendar that catches only some of your commitments is more dangerous than no calendar at all. You look at Thursday, see a clear afternoon, say yes, and only later meet the thing that never got written down.

So the first job is not a better app. It is one place where everything goes, without exception, including the small things you are certain you will…

Twenty minutesStructure and routineADHD skillsQur’an 65:3

Put the demanding work where the energy is, not where the timetable happens to be convenient. Then alternate it with something they like, and break it up often.

Effort runs down fast, so an hour of hard work in one block will give you good minutes at the start and very little after. Cut it into shorter runs…

Twenty minutesStructure and routineADHD skillsQur’an 17:78

To react is to act again. Some of what fires in you belongs to an older scene, and the person in front of you has simply walked into it.

This is not a way of excusing what you do, it is a way of aiming the work. When a reaction is far bigger than the moment deserves, ask what it…

Twenty minutesThe moment before you snapCoreQur’an 13:11

If waiting has always been hard for you, and your attention has always been restless, that belongs in the anger picture rather than in a separate story.

Irritability, reactivity and a mind that will not settle often arrive as a set. Working on the anger while ignoring the attention leaves the ground…

Twenty minutesThe moment before you snapCoreQur’an 2:268

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