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

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

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

If a calendar feels like something parents and teachers made you carry, it stays theirs and you keep putting it down. The question worth answering is whose life gets easier when it works.

Most people who grew up being organised at have some resistance to this, and it makes sense. So make it yours in a literal way: it holds the things…

Five minutesStructure and routineADHD skillsQur’an 20:130

Unless the dentist works in your living room, dentist at one is only half an entry. Block the getting there, the parking and the walking in, and block the journey home as well.

Travel disappears from planning because it does not feel like the task. Then the day gets built as though appointments touch each other end to end,…

Five minutesStructure and routineADHD skillsQur’an 62:9

A system survives if it gives back more than it costs. Every time your diary saves you a phone call or a scramble, you have bought yourself a little more willingness to open it tomorrow.

So load it up on purpose. Put in the parking notes, the door code, the name of the person you are meeting, the thing you meant to ask them. None of…

Five minutesStructure and routineADHD skillsQur’an 62:10

Plenty of people manage without any system at all. They tend to manage on adrenaline, late nights and a low hum of dread, which is a high price for an outcome that looks fine from outside.

When your results are acceptable, nobody asks what they cost you, and you may have stopped asking too. Worth checking honestly: how much of the week…

Five minutesStructure and routineADHD skillsQur’an 2:286

Move things off the to do list and into the week itself. Not write the report, but Wednesday at one, ninety minutes, write the report.

An undated task has nothing to make it happen. It sits there competing with whatever is loud right now and loses every time. Giving it a day, a start…

Five minutesStructure and routineADHD skillsQur’an 17:78

Once tasks sit in the week rather than on a list, you can see that Thursday has no room left. Saying no gets much easier when the crowding is in front of your eyes instead of somewhere in your head.

Holding several commitments in mind at once and weighing them against each other is genuinely hard. Looking at a full column and noticing there is…

Five minutesStructure and routineADHD skillsQur’an 25:67

A schedule tells you what to do now. It does not make you want to do it, and pretending otherwise sets you up to feel let down when three o'clock comes and you stay sitting.

Even so, knowing is a good half of the problem solved, and it is the half that is hard to fix any other way. The other half needs its own tools:…

Five minutesStructure and routineADHD skillsQur’an 39:9

A deadline you privately know is soft has no pull at all. If six o'clock really means midnight, then ten in the morning means nothing, and the whole day drifts until the panic arrives.

One man working from home lost his evenings this way for years, and it was his relationship rather than his employer that paid for it. If the true…

Five minutesStructure and routineADHD skillsQur’an 78:10

Before planning anything, work out which date is actually true. Does Thursday mean Thursday, or does everybody know it means Friday, and is Thursday even possible?

Planning against a date you do not believe in is planning against nothing, and you will feel that in how little the plan moves you. Get the real one…

Five minutesStructure and routineADHD skillsQur’an 30:18

When you set your own deadline, watch what happens to it. Thursday becomes Friday, Friday becomes Monday, and it helps to know what that slide actually costs rather than guessing at it.

Keep a light record for a few weeks. Three things only: the date you picked, the date it was done, and one line on what the gap cost you. Sometimes…

Five minutesStructure and routineADHD skillsQur’an 65:3

Anything with more than one step gets written down, and the child does the writing. Ten problems, check them against the answers, correct what is wrong: three lines in their own hand.

A handout would carry the same words, but writing it themselves does two extra things. It puts the sequence somewhere they can look again when step…

Five minutesStructure and routineADHD skillsQur’an 73:6

Put the rules up on the wall where everyone can see them, and put the child's own version on a card on their desk.

A rule that lives only in memory is not there in the second it is needed, which is the second something more interesting has just walked past. A card…

Five minutesStructure and routineADHD skillsQur’an 11:114

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