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

26 practices

Remembering to do it Me Clear all

How long you have

A minute 7 Five minutes 15 Twenty minutes 4

Who it is written for · Me

Me 26 Someone I care about 24 A practitioner 22 My husband or wife 8

Where you are right now

Coping, mostly 13 Struggling right now 7 Getting ready for something 6

On your own, or with someone

On my own 20 Involves someone else 6

Theme · Remembering to do it

Medication and how it works 155Your nervous system 113Systems for daily life 103What anger actually is 89 The moment before you snap 88 Choosing your response 81 Get started 73 Grounding and settling 67 Equanimity and perspective 66 Moving your body 63 Cool the body first 61 Staying regulated in conflict 60 Food, caffeine and fuel 59 Feelings and focus 58 The fear underneath anger 58 Bringing the future closer 58 Your sense of time 58 Touch and bodywork 56 Getting assessed and diagnosed 50 What ADHD actually is 48 Practising under provocation 46 Exercise, food and other supports 46 When everything feels flat 44 Treatment and medication 42 Screens and attention 40 Growing empathy 34 Breathing 34 Being seen and judged 30 Making it stick 30 Shame and stigma 30 Structure and routine 28 Remembering to do it 26 Tolerate distress 26 What worry does 25 Knowing your partner 25 Treatment and medication 25 Answering bids 24 What you are actually defending 23 Feeling from the inside 23 Breaking the worry loop 23 Emotions as signals 22 When you use something to cope 22 Repair after rupture 19 Facing it a step at a time 18 Rebuilding trust 17 Shared spiritual life 17 Affection and touch 15 Fondness and admiration 15 Obsessions and compulsions 14 Rituals of connection 13 Listening and understanding 13 Posture and how you carry yourself 13 Righteous anger and perfectionism 13 Shame 13 Self-compassion 12 Question the thought 11 Use your strengths 10 Gratitude 9 Anger, alcohol and the body 8 The cost of avoiding 7 When anger turns to harm 5 Rest and pacing 5 Living with uncertainty 5 When you go numb 5 Safety and grounding 4 Meaning after harm 4 Letting it out safely 4 Let the wave come 3 Notice the pattern and flex 3 Working with anger 3 Calm the body 3 Your worth is not conditional 3 Act on your values 3 Name what you feel 3 Panic and the body 3 Help someone grieving 2 Keep the bond 2 Reading, numbers and learning differences 2 Listen to the body 2 Patience and trust 2 Ride the urge 2 Get it out of your head 2 Validate yourself and others 2 Your window of tolerance 2 Work with your brain 2 Find meaning 2 Face it gently 2 Care for yourself in loss 2 Ask and say no well 2 Hold a boundary 2

When

Any ordinary day 20 After a row 4 In a change 1 Under stress 1

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

There is a point where a to do list stops being a tool and becomes something you flinch away from. If you have not opened yours in a fortnight, it has passed that point.

The usual advice is to work through it, which is precisely what nobody does with a list that long. It is kinder and quicker to start a fresh page…

Twenty minutesRemembering to do itADHD skillsQur’an 18:24

Take one of the gaps you already have, the commute or the walk or the shower, and use it to ask what is coming up this week and what might be slipping. No new tool, no new app, just the question.

That turns something accidental into something you can count on. It works best in the same place each time, so that the place starts asking the…

Twenty minutesRemembering to do itADHD skillsQur’an 24:37

Anything that comes round every month should be leaving your account without you. Direct debits and standing orders take the remembering out of the job altogether, which beats any reminder you could set.

It is worth an afternoon. List what recurs, automate what can be automated, and put one calendar note to check the statement each month instead of…

Twenty minutesRemembering to do itADHD skillsQur’an 23:8

Every extra step in a task is another place to lose it. Three clicks and done beats a process with a form, an envelope and a walk to the postbox, even when the second one saves a little money.

Before you commit to a routine, count its steps, then take some out. Bin bags stored next to the bin, stamps kept with the envelopes, paying on the…

Twenty minutesRemembering to do itADHD skillsQur’an 16:91

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