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

Use your strengths Coping, mostly On my own Clear all

How long you have

Five minutes 2 Twenty minutes 2 Longer 3

Who it is written for

Me 7 Someone I care about 5 A practitioner 5

Where you are right now · Coping, mostly

Coping, mostly 7 Getting ready for something 1 Struggling right now 1

On your own, or with someone · On my own

On my own 7 Both of us together 1

Theme · Use your strengths

Medication and how it works 52 Your nervous system 52 What anger actually is 45 Choosing your response 41 Get started 41 Systems for daily life 39 The moment before you snap 39 The fear underneath anger 38 Staying regulated in conflict 36 Equanimity and perspective 36 Your sense of time 31 Bringing the future closer 30 Touch and bodywork 30 Moving your body 30 Treatment and medication 27 Getting assessed and diagnosed 26 When everything feels flat 26 Exercise, food and other supports 26 Feelings and focus 25 Grounding and settling 22 What ADHD actually is 21 Food, caffeine and fuel 19 Practising under provocation 19 Cool the body first 18 Structure and routine 18 Making it stick 18 What you are actually defending 17 Screens and attention 17 What worry does 17 Treatment and medication 16 Growing empathy 15 Breathing 15 Fondness and admiration 13 Answering bids 13 Feeling from the inside 12 Righteous anger and perfectionism 12 Shame and stigma 12 Being seen and judged 12 Remembering to do it 11 Knowing your partner 10 Tolerate distress 8 Repair after rupture 8 Emotions as signals 8 Self-compassion 8 Use your strengths 7 Shared spiritual life 7 Breaking the worry loop 7 When you use something to cope 7 Gratitude 7 Facing it a step at a time 6 Anger, alcohol and the body 6 When anger turns to harm 5 Question the thought 5 Meaning after harm 4 Posture and how you carry yourself 3 Rebuilding trust 3 Let the wave come 3 Working with anger 3 Safety and grounding 3 Name what you feel 3 Your worth is not conditional 3 Act on your values 3 Notice the pattern and flex 3 Calm the body 3 Affection and touch 2 Reading, numbers and learning differences 2 Listen to the body 2 Hold a boundary 2 Obsessions and compulsions 2 Get it out of your head 2 Patience and trust 2 Rest and pacing 2 Ride the urge 2 Rituals of connection 2 Find meaning 2 Your window of tolerance 2 Work with your brain 2 Face it gently 2 Care for yourself in loss 2 Keep the bond 2 Living with uncertainty 1 The cost of avoiding 1 Panic and the body 1 When you go numb 1 Listening and understanding 1 Validate yourself and others 1

A calm, undemanding life is supposed to be the goal, and for a lot of people with ADHD it is quietly unbearable. Comfort does not hold you. Something with a bit of pull to it does.

This is worth knowing when you are building a plan around less: fewer commitments, lighter workload, nothing too taxing. Take out all the demand and…

Five minutesUse your strengthsADHD skillsQur’an 17:84

Give a dull task some fuel: music, a timer, a stake, a partner. Your brain runs on interest.

Do not expect a low-interest task to run on willpower alone. Add the spark it needs to catch.

Five minutesUse your strengthsADHD skillsQur’an 53:39

One psychiatrist took up a dance class in lockdown, three times a week, at something he was frankly not good at. Being bad at it was the reason it kept working.

A repetitive session on a machine asks very little of you once your body knows it. Something with steps to follow, in time with other people, keeps…

Twenty minutesUse your strengthsADHD skillsQur’an 29:69

Build your work around what your mind does well, novelty, hyperfocus, big-picture, not only around your gaps.

You will go further leaning on your strengths than endlessly sanding down your weaknesses.

Twenty minutesUse your strengthsADHD skillsQur’an 6:135

Look for something genuinely hard that sits on top of something you are already good at. Too easy and your attention wanders off. Too far beyond you and it just becomes another thing you failed at.

The narrow band in between is where you stay engaged without noticing you are trying. It is usually a bit further up than feels comfortable when you…

LongerUse your strengthsADHD skillsQur’an 12:55

For a lot of people with ADHD, making things is not a hobby but closer to an appetite. The itch to start something is always there, and when nothing is being made it does not go quietly.

Read that way, the restlessness that arrives when you have no project on is information rather than a character flaw. The same drive that gets called…

LongerUse your strengthsADHD skillsQur’an 21:80

When the right piece of work finally has you, you are entirely there. Hours go, nothing intrudes, and the difficulty that flattens you elsewhere is nowhere in the room.

That state is the same machinery as the hyperfocus that gets you into trouble, pointed at something worth doing. Worth noticing so you can go looking…

LongerUse your strengthsADHD skillsQur’an 34:10

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