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

8 practices

Use your strengths Me Any ordinary day Clear all

How long you have

Five minutes 2 Twenty minutes 3 Longer 3

Who it is written for · Me

Me 8 Someone I care about 6 A practitioner 6

Where you are right now

Coping, mostly 7 Struggling right now 1

Theme · Use your strengths

Medication and how it works 132Your nervous system 85 Systems for daily life 80 Get started 68 Food, caffeine and fuel 53 Your sense of time 52 The moment before you snap 49 Moving your body 48 What anger actually is 48 Choosing your response 45 Bringing the future closer 45 Exercise, food and other supports 41 Equanimity and perspective 36 Screens and attention 35 What ADHD actually is 33 Grounding and settling 33 The fear underneath anger 31 Touch and bodywork 31 Getting assessed and diagnosed 30 Practising under provocation 30 Feelings and focus 28 Growing empathy 28 Treatment and medication 28 When everything feels flat 27 Structure and routine 27 Being seen and judged 24 Cool the body first 23 Breathing 23 Shame and stigma 22 Making it stick 21 Remembering to do it 20 Knowing your partner 20 Treatment and medication 18 What worry does 17 When you use something to cope 17 Shared spiritual life 16 Feeling from the inside 15 Breaking the worry loop 15 Fondness and admiration 14 What you are actually defending 13 Facing it a step at a time 13 Answering bids 12 Staying regulated in conflict 11 Tolerate distress 11 Obsessions and compulsions 10 Righteous anger and perfectionism 10 Listening and understanding 10 Gratitude 9 Posture and how you carry yourself 9 Self-compassion 8 Emotions as signals 8 Use your strengths 8 Affection and touch 7 Rituals of connection 7 Anger, alcohol and the body 6 Question the thought 6 Rebuilding trust 5 Shame 5 Your worth is not conditional 3 When you go numb 3 Notice the pattern and flex 3 Living with uncertainty 3 Rest and pacing 3 The cost of avoiding 3 Repair after rupture 3 Get it out of your head 2 Keep the bond 2 Find meaning 2 Act on your values 2 Face it gently 2 Meaning after harm 2 When anger turns to harm 2 Work with your brain 2 Care for yourself in loss 1 Safety and grounding 1 Reading, numbers and learning differences 1 Panic and the body 1 Listen to the body 1 Your window of tolerance 1

When · Any ordinary day

Any ordinary day 8 After a row 1 In a change 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

Some of the low, grey stretches are not depression. They are what happens when there has been nothing on the go for a while, and the colour comes back when a project starts.

It is a quieter thing than depression and it does not look like much from outside. Sleep is fine, you are still working, but the zest has gone out of…

Twenty minutesUse your strengthsADHD skillsQur’an 62:10

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.