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

15 practices
How long you have · Five minutes
Who it is written for · Me
Where you are right now
On your own, or with someone
Theme · Remembering to do it
Medication and how it works 97Your nervous system 67What anger actually is 50Equanimity and perspective 42The moment before you snap 39Touch and bodywork 37Choosing your response 35Getting assessed and diagnosed 35Grounding and settling 35Get started 34Systems for daily life 34Your sense of time 32Exercise, food and other supports 32Food, caffeine and fuel 30Practising under provocation 28When everything feels flat 28The fear underneath anger 27What ADHD actually is 26Bringing the future closer 25Feelings and focus 25Screens and attention 23Moving your body 21Cool the body first 20Shame and stigma 18Breathing 18Treatment and medication 18What you are actually defending 16Feeling from the inside 16Remembering to do it 15Breaking the worry loop 15What worry does 15Emotions as signals 14Being seen and judged 14Growing empathy 13Structure and routine 13Tolerate distress 11When you use something to cope 11Making it stick 11Treatment and medication 10Facing it a step at a time 9Rebuilding trust 9Staying regulated in conflict 9Obsessions and compulsions 9Righteous anger and perfectionism 8Knowing your partner 8Self-compassion 7Shame 6Posture and how you carry yourself 6Listening and understanding 5Question the thought 5Shared spiritual life 4When you go numb 4When anger turns to harm 3Rituals of connection 3Use your strengths 3Living with uncertainty 3Reading, numbers and learning differences 2Act on your values 2Work with your brain 2Find meaning 2Meaning after harm 2Rest and pacing 2Repair after rupture 2The cost of avoiding 2Anger, alcohol and the body 2Face it gently 1Letting it out safely 1Ask and say no well 1Panic and the body 1Your window of tolerance 1Notice the pattern and flex 1Calm the body 1Your worth is not conditional 1Help someone grieving 1Get it out of your head 1Affection and touch 1Let the wave come 1Working with anger 1
When

For most of childhood somebody else held the diary. Parents remember the dentist, the kit, the letter that needs signing, and then one day nobody is doing that for you and the whole job is yours.

This is often why someone who managed well enough at school comes apart in their twenties. Nothing got worse. The scaffolding came down, and the…

Five minutesRemembering to do itADHD skillsQur’an 2:286

Remembering to do something later is really two jobs stacked on each other. You have to keep hold of the thing itself, and you have to keep some feel for how the hours are passing, and both have to be working at the same moment.

That is why this fails more often than either piece alone, and why it is the failure other people see. Seeing it as two jobs splits the fix in two as…

Five minutesRemembering to do itADHD skillsQur’an 20:115

Not every reminder is the same kind of reminder. Call at three is a clock job, when I next see my manager is a person job, and that thing at the conference next year is a diary job.

Mixing them up is where a lot of honest intentions leak away. A note on the desk will not survive until next March, and an alarm cannot tell you your…

Five minutesRemembering to do itADHD skillsQur’an 4:103

You can mean something completely, drive most of the way there with it in your head, and still turn left instead of right. Meaning it and doing it are two separate events, and only one of them is visible to anyone else.

To a partner, the missed errand looks like a verdict on where they come in your order of things. It helps to say out loud, at a calm moment rather…

Five minutesRemembering to do itADHD skillsQur’an 12:42

Some things can be done a day late with an apology, and others cannot: the ticket doubles, the window shuts, the form is simply gone. Sorting your obligations into those two piles tells you where the effort is worth spending.

Lateness tends to get treated as one big failing, which makes every missed thing feel equally awful and gives you nowhere to aim. Go through what is…

Five minutesRemembering to do itADHD skillsQur’an 2:282

Add up what forgetting costs you in money over a year. Late fees, the higher interest that comes with a dented credit score, next day delivery bought at eleven at night for a birthday you have known about since January.

Being told to get organised in the abstract lands on nothing. A number lands. Put last year's late charges and rush postage at the top of the page…

Five minutesRemembering to do itADHD skillsQur’an 17:34

It tends to go in a sequence: unreliable first, said kindly, then irresponsible, said less kindly. After that it stops being about the tasks at all and turns into a description of who you are.

By the third stage shame has arrived, and shame makes people avoid the very systems that would help, because setting up a calendar means admitting…

Five minutesRemembering to do itADHD skillsQur’an 33:5

Saying it is done when it is not is a common next step, and it makes more sense than it looks. The lie is rarely about the parcel, it is a way out of the look on somebody's face.

It also makes everything worse, because being found out turns a forgotten task into a trust problem, and that is a much longer repair. If this is…

Five minutesRemembering to do itADHD skillsQur’an 2:283

A sticky note is fine for something happening within the hour. Anything further out needs something that goes off by itself, because holding a plan in mind for three days is not a thing memory does.

Most reminder failures are this mismatch rather than a lack of trying. Someone uses a note where an alarm was needed, it fails, and they conclude…

Five minutesRemembering to do itADHD skillsQur’an 11:114

Somebody should ask the boring question: is there a list at all, anywhere? It gets skipped for being too obvious to ask, which is how a person can go years with nothing.

The format does not matter: Outlook, a notes app, the back of an envelope kept in one place. What matters is that intentions live somewhere outside…

Five minutesRemembering to do itADHD skillsQur’an 12:47

If you are going to ask someone to remind you, tie it to something they want as well. Reminding you to book the car in is much easier when it is also their car.

Asked as a favour it becomes a job they never applied for, and resentment collects quietly on both sides. Asked as a shared arrangement it lasts. Be…

Five minutesRemembering to do itADHD skillsQur’an 51:55

Notice how often a forgotten job turns up in the shower, or halfway up a flight of stairs. That is not coincidence: when nothing is holding your attention, the things you meant to do float up.

Which means those minutes are quietly doing work, and filling every one of them with a phone takes the mechanism away. Keep something to capture with…

Five minutesRemembering to do itADHD skillsQur’an 20:14

When someone hands you a date, the useful move is not writing the date down. Open your calendar there and then and decide the hour the work will actually happen.

A deadline only announces itself at the very end, when there is no room left to do anything about it. Booking the doing rather than the due date…

Five minutesRemembering to do itADHD skillsQur’an 18:23

You will still forget things. What decides how much damage a missed task does is usually the ten minutes after you notice, not the miss itself.

Two moves reliably make it worse: sinking into shame until you cannot look at the person, and defending yourself as though nothing had been dropped.…

Five minutesRemembering to do itADHD skillsQur’an 18:24

The standard was never that you drop nothing. It is that the effort is steady and visible, and the misses that remain get some grace.

This matters as much for the person waiting on you as it does for you. Perfection gives them nothing to notice and gives you nothing to reach, so…

Five minutesRemembering to do itADHD skillsQur’an 2:286

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