Inshirahone small thing, well grounded
GuidesPracticesAboutGet help nowInshirah Academy

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

3 practices
Structure and routine remove filterA practitioner remove filterGetting ready for something remove filterClear all
How long you have
A minute 2Five minutes 1
Who it is written for · A practitioner
A practitioner 3Me 3Someone I care about 2
Where you are right now · Getting ready for something
Coping, mostly 24Struggling right now 7Getting ready for something 3
On your own, or with someone
On my own 2Involves someone else 1
Theme · Structure and routine
Medication and how it works 47Food, caffeine and fuel 20Systems for daily life 19The moment before you snap 17Choosing your response 17Practising under provocation 16Cool the body first 16Treatment and medication 14What ADHD actually is 14Exercise, food and other supports 14Reading, numbers and learning differences 13Getting assessed and diagnosed 12Your nervous system 12Facing it a step at a time 12Your sense of time 11Moving your body 10Bringing the future closer 10What anger actually is 9Grounding and settling 9Feelings and focus 8Making it stick 8Remembering to do it 6Equanimity and perspective 6Breathing 6The cost of avoiding 5The fear underneath anger 5Touch and bodywork 5Tolerate distress 4When you use something to cope 4When everything feels flat 4Structure and routine 3Being seen and judged 3Posture and how you carry yourself 3Treatment and medication 3Shame and stigma 3Feeling from the inside 3Get started 2Screens and attention 2Panic and the body 1Growing empathy 1Self-compassion 1Living with uncertainty 1What you are actually defending 1Breaking the worry loop 1Anger, alcohol and the body 1Shame 1Use your strengths 1Rest and pacing 1

Rather than arguing that someone ought to get organised, ask one question. Would your life be better if fewer things slipped, fewer people were annoyed with you, and you spent less of the day worrying about what you had forgotten?

The answer is nearly always yes, and it lands differently when the person says it instead of hearing it. Keep the list concrete and drawn from their…

A minuteStructure and routineADHD skillsQur’an 11:114

Think of a calendar as memory kept outside your head rather than as a test of discipline. Its whole job is to answer what you should be doing now, so that you do not have to work it out.

That framing matters if planners have ever felt like a judgement on you. Nobody expects anyone to hold a phone number in their head any more. The…

A minuteStructure and routineADHD skillsQur’an 6:96

By your teens you need some way, any way, of answering one question: given that it is this time on this day, what should I be doing? A plain system that answers it beats a beautiful one that does not.

Paper, phone, whiteboard on the fridge, the format is not the point. If the answer depends on remembering, it depends on luck. Pick the thing you…

Five minutesStructure and routineADHD skillsQur’an 4:103

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