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

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

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

A calendar that catches only some of your commitments is more dangerous than no calendar at all. You look at Thursday, see a clear afternoon, say yes, and only later meet the thing that never got written down.

So the first job is not a better app. It is one place where everything goes, without exception, including the small things you are certain you will…

Twenty minutesStructure and routineADHD skillsQur’an 65:3

Put the demanding work where the energy is, not where the timetable happens to be convenient. Then alternate it with something they like, and break it up often.

Effort runs down fast, so an hour of hard work in one block will give you good minutes at the start and very little after. Cut it into shorter runs…

Twenty minutesStructure and routineADHD skillsQur’an 17:78

Where you can, let the learning be something done rather than something sat through. Typing instead of writing, a calculator instead of longhand, a built model instead of an essay.

The knowledge is usually already there. What fails is showing it through a long, still, low feedback task, and that is the part worth redesigning.…

LongerStructure and routineADHD skillsQur’an 22:78

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