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

25 practices

Structure and routine On my own Clear all

How long you have

A minute 12 Five minutes 11 Twenty minutes 2

Who it is written for

Me 24 A practitioner 23 Someone I care about 20

Where you are right now

Coping, mostly 18 Struggling right now 5 Getting ready for something 2

On your own, or with someone · On my own

On my own 25 Involves someone else 10 Both of us together 1

Theme · Structure and routine

Your nervous system 108What anger actually is 83 Medication and how it works 83 The moment before you snap 76 Choosing your response 73 Get started 65 Systems for daily life 62 Grounding and settling 60 The fear underneath anger 57 Equanimity and perspective 57 Cool the body first 55 Touch and bodywork 52 Your sense of time 52 What ADHD actually is 49 Food, caffeine and fuel 49 Moving your body 48 Bringing the future closer 46 When everything feels flat 44 Exercise, food and other supports 44 Treatment and medication 43 Getting assessed and diagnosed 42 Feelings and focus 38 Practising under provocation 36 Staying regulated in conflict 36 Screens and attention 31 Shame and stigma 30 Making it stick 29 Breathing 28 Structure and routine 25 What worry does 24 Treatment and medication 24 Feeling from the inside 23 Tolerate distress 23 Being seen and judged 22 What you are actually defending 21 Growing empathy 20 Remembering to do it 20 When you use something to cope 19 Reading, numbers and learning differences 14 Breaking the worry loop 13 Obsessions and compulsions 13 Answering bids 13 Fondness and admiration 13 Righteous anger and perfectionism 13 Self-compassion 12 Emotions as signals 12 Question the thought 11 Facing it a step at a time 11 Knowing your partner 10 Shame 10 Use your strengths 9 Anger, alcohol and the body 8 Posture and how you carry yourself 8 Repair after rupture 8 Shared spiritual life 7 Gratitude 7 When anger turns to harm 7 Living with uncertainty 4 Meaning after harm 4 Letting it out safely 4 When you go numb 4 Your worth is not conditional 3 Calm the body 3 Act on your values 3 Name what you feel 3 Working with anger 3 Notice the pattern and flex 3 Let the wave come 3 Rest and pacing 3 Rebuilding trust 3 Safety and grounding 3 Keep the bond 2 Get it out of your head 2 Listen to the body 2 Your window of tolerance 2 Work with your brain 2 Find meaning 2 Rituals of connection 2 Face it gently 2 Ride the urge 2 Care for yourself in loss 2 Hold a boundary 2 Affection and touch 2 The cost of avoiding 2 Patience and trust 2 Panic and the body 2 Listening and understanding 1 Validate yourself and others 1

A deadline you privately know is soft has no pull at all. If six o'clock really means midnight, then ten in the morning means nothing, and the whole day drifts until the panic arrives.

One man working from home lost his evenings this way for years, and it was his relationship rather than his employer that paid for it. If the true…

Five minutesStructure and routineADHD skillsQur’an 78:10

Before planning anything, work out which date is actually true. Does Thursday mean Thursday, or does everybody know it means Friday, and is Thursday even possible?

Planning against a date you do not believe in is planning against nothing, and you will feel that in how little the plan moves you. Get the real one…

Five minutesStructure and routineADHD skillsQur’an 30:18

When you set your own deadline, watch what happens to it. Thursday becomes Friday, Friday becomes Monday, and it helps to know what that slide actually costs rather than guessing at it.

Keep a light record for a few weeks. Three things only: the date you picked, the date it was done, and one line on what the gap cost you. Sometimes…

Five minutesStructure and routineADHD skillsQur’an 65:3

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

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