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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

9 practices
Getting assessed and diagnosed remove filterStruggling right now remove filterOn my own remove filterClear all
How long you have
A minute 2Five minutes 7
Who it is written for
Me 9A practitioner 9
Where you are right now · Struggling right now
Coping, mostly 26Struggling right now 9Getting ready for something 7
On your own, or with someone · On my own
On my own 9Both of us together 7Involves someone else 2
Theme · Getting assessed and diagnosed
Your nervous system 44What anger actually is 31Grounding and settling 30Cool the body first 26The moment before you snap 24Get started 23Touch and bodywork 19Choosing your response 17When everything feels flat 17Equanimity and perspective 16Shame and stigma 16What ADHD actually is 15Food, caffeine and fuel 14Your sense of time 14Screens and attention 14The fear underneath anger 14Tolerate distress 13Systems for daily life 13Moving your body 11Medication and how it works 11Obsessions and compulsions 11Breathing 10Treatment and medication 10Shame 10Getting assessed and diagnosed 9Feeling from the inside 9Feelings and focus 9When you use something to cope 8Being seen and judged 8Treatment and medication 7What worry does 7Practising under provocation 7Bringing the future closer 6Making it stick 6Question the thought 6Structure and routine 5Exercise, food and other supports 5Breaking the worry loop 5Letting it out safely 4Remembering to do it 4Emotions as signals 4Growing empathy 4Posture and how you carry yourself 3Self-compassion 3Living with uncertainty 3What you are actually defending 3When you go numb 3Facing it a step at a time 2When anger turns to harm 2Reading, numbers and learning differences 2Righteous anger and perfectionism 1Use your strengths 1The cost of avoiding 1Anger, alcohol and the body 1Panic and the body 1Rest and pacing 1
When
Coming and going 4Under stress 2Any ordinary day 2In a change 1

If you are being assessed for attention, say something about your mood and your worry as well, even if nobody asks.

Anxiety and low mood sit alongside ADHD often enough that a thorough assessment will go looking for them anyway. But shame is quiet, and years of…

A minuteGetting assessed and diagnosedADHD skillsQur’an 40:60

'I set a reminder and still did not do it' is not a story about a bad reminder. It tells you the missing piece was never information, and a bigger, louder version of the same thing will fail in the same way.

The reflex is to escalate: three alarms, a different app, an entire new system built on Sunday night. What is needed is a change of kind, something…

A minuteGetting assessed and diagnosedADHD skillsQur’an 17:36

There is a difference between low mood you have carried all your life and low mood that grew out of years of working twice as hard for half the result. Both are real, and they need treating in a different order.

If the second describes you, the picture often lifts a fair way once the attention difficulties are being managed and the daily experience of falling…

Five minutesGetting assessed and diagnosedADHD skillsQur’an 4:28

Not all distraction comes from outside. Some of it is a thought that will not leave, circling while you read the same paragraph four times.

That difference matters at an assessment. Being pulled away by everything in the room, and being held in place by an intrusive thought you cannot put…

Five minutesGetting assessed and diagnosedADHD skillsQur’an 50:16

Eating that runs away from you, and eating you cannot stop once it has started, turn up alongside ADHD more than people expect. Usually it is doing a job rather than proving a weakness.

The pattern leans towards bingeing rather than restricting, which fits: it belongs with the difficulty of stopping something already in motion. Often…

Five minutesGetting assessed and diagnosedADHD skillsQur’an 12:53

Trouble with eating, and with how your body looks, gets missed far more often in men. The questionnaires and the expectations behind them were built around women.

In men it runs more towards size and muscle than towards thinness, and towards fixing on one part of the body that everybody else says looks…

Five minutesGetting assessed and diagnosedADHD skillsQur’an 17:70

Very sweet, very salty, very fatty food acts on the reward system in a way that has more in common with a drug than with dinner. Reaching for it when you are flat is self-medication, not greed.

Knowing that changes what you do about it. Counting calories and resolving to try harder both aim at willpower, which was never the mechanism in the…

Five minutesGetting assessed and diagnosedADHD skillsQur’an 39:53

With gambling machines the pull may be the lights and the noise as much as the chance of winning. That changes what you actually need to stay away from.

If the sensory buzz is doing the work, the triggers are not only the betting shop. They are the phone games built with the same flashing and chiming,…

Five minutesGetting assessed and diagnosedADHD skillsQur’an 16:43

Time management is only the fit between tasks and the hours you have: planning them against time, then doing them against time. It is a skill with parts, not a verdict on what kind of person you are.

Most people arrive having already decided they are lazy, and that decision is doing them no good at all. Describing it mechanically gives you both…

Five minutesGetting assessed and diagnosedADHD skillsQur’an 49:13

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