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

65 practices

Get started On my own Clear all

How long you have

A minute 19 Five minutes 33 Twenty minutes 12 Longer 1

Who it is written for

Me 65 A practitioner 62 Someone I care about 24

Where you are right now

Coping, mostly 41 Struggling right now 23 Getting ready for something 1

On your own, or with someone · On my own

On my own 65 Involves someone else 7 Both of us together 2

Theme · Get started

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 Equanimity and perspective 57 The fear underneath anger 57 Cool the body first 55 Your sense of time 52 Touch and bodywork 52 Food, caffeine and fuel 49 What ADHD actually is 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 Staying regulated in conflict 36 Practising under provocation 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 Tolerate distress 23 Feeling from the inside 23 Being seen and judged 22 What you are actually defending 21 Remembering to do it 20 Growing empathy 20 When you use something to cope 19 Reading, numbers and learning differences 14 Obsessions and compulsions 13 Fondness and admiration 13 Answering bids 13 Breaking the worry loop 13 Righteous anger and perfectionism 13 Emotions as signals 12 Self-compassion 12 Question the thought 11 Facing it a step at a time 11 Knowing your partner 10 Shame 10 Use your strengths 9 Posture and how you carry yourself 8 Anger, alcohol and the body 8 Repair after rupture 8 Shared spiritual life 7 When anger turns to harm 7 Gratitude 7 Letting it out safely 4 When you go numb 4 Living with uncertainty 4 Meaning after harm 4 Name what you feel 3 Safety and grounding 3 Rest and pacing 3 Rebuilding trust 3 Act on your values 3 Working with anger 3 Your worth is not conditional 3 Notice the pattern and flex 3 Let the wave come 3 Calm the body 3 The cost of avoiding 2 Patience and trust 2 Affection and touch 2 Panic and the body 2 Listen to the body 2 Rituals of connection 2 Keep the bond 2 Hold a boundary 2 Get it out of your head 2 Find meaning 2 Face it gently 2 Ride the urge 2 Care for yourself in loss 2 Work with your brain 2 Your window of tolerance 2 Listening and understanding 1 Validate yourself and others 1

When

Any ordinary day 61 Under stress 4

When you are torn about something, get both sides out of your head and onto paper. Two columns, everything you can think of, no tidying as you go.

Holding both cases in mind at once is what wears you out, and it is why the same argument keeps starting from the beginning every evening. Once it is…

Twenty minutesGet startedADHD skillsQur’an 20:114

Pick a system that is good enough, spend one evening on it at most, and then use it for a month without changing anything.

You can spend a very long time sharpening tools and never get round to the woodwork. An ordinary calendar used every day beats a beautiful one used…

Twenty minutesGet startedADHD skillsQur’an 87:8

The other way through fog is to walk into it. Start badly, on purpose, and let the shape of the thing appear while you are working on it.

With some jobs you genuinely cannot know what you are doing until you are inside them, and waiting for clarity first just keeps you outside. Give…

Twenty minutesGet startedADHD skillsQur’an 9:105

If the same three names keep coming up, compare those three and stop looking. Twenty options will not give you a better answer, only a later one.

Past a handful of choices, more searching adds very little while the cost of deciding keeps climbing, and if you are prone to circling it can stop…

Twenty minutesGet startedADHD skillsQur’an 23:61

If not knowing makes you itch, the work is learning to sit with the itch rather than making it go away. The plan can stay unfinished while you get on with today.

For some of us an unresolved question hums in the background until it is settled, and settling it becomes urgent even when nothing depends on it.…

LongerGet startedADHD skillsQur’an 94:8

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