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 Coping, mostly Clear all

How long you have

Five minutes 3 Twenty minutes 2 Longer 3

Who it is written for · Me

Me 8 A practitioner 6 Someone I care about 5 My husband or wife 1

Where you are right now · Coping, mostly

Coping, mostly 8 Getting ready for something 1 Struggling right now 1

On your own, or with someone

On my own 7 Both of us together 1

Theme · Use your strengths

Medication and how it works 91 Staying regulated in conflict 60 Systems for daily life 60 Your nervous system 54 What anger actually is 50 Get started 47 Equanimity and perspective 44 Choosing your response 44 The moment before you snap 43 Moving your body 42 Bringing the future closer 41 The fear underneath anger 39 Your sense of time 34 Feelings and focus 32 Touch and bodywork 31 Exercise, food and other supports 28 Growing empathy 26 Getting assessed and diagnosed 25 Knowing your partner 25 Food, caffeine and fuel 24 When everything feels flat 24 Grounding and settling 24 Answering bids 24 Treatment and medication 22 Practising under provocation 22 Screens and attention 20 What ADHD actually is 20 Repair after rupture 19 What you are actually defending 19 Structure and routine 19 Cool the body first 19 Making it stick 18 Breathing 18 Being seen and judged 18 Shared spiritual life 17 Rebuilding trust 17 Treatment and medication 15 Fondness and admiration 15 Affection and touch 15 What worry does 15 Emotions as signals 14 Listening and understanding 13 Remembering to do it 13 Rituals of connection 13 Breaking the worry loop 13 Righteous anger and perfectionism 12 Shame and stigma 12 Feeling from the inside 12 Gratitude 9 Tolerate distress 9 When you use something to cope 9 Use your strengths 8 Self-compassion 8 Facing it a step at a time 6 Anger, alcohol and the body 6 Question the thought 5 Safety and grounding 4 Posture and how you carry yourself 4 Meaning after harm 4 Let the wave come 3 When anger turns to harm 3 Calm the body 3 Act on your values 3 Name what you feel 3 Notice the pattern and flex 3 Working with anger 3 Your worth is not conditional 3 Your window of tolerance 2 The cost of avoiding 2 Work with your brain 2 Get it out of your head 2 Find meaning 2 Face it gently 2 Care for yourself in loss 2 Validate yourself and others 2 Ask and say no well 2 Ride the urge 2 Rest and pacing 2 Patience and trust 2 Obsessions and compulsions 2 Listen to the body 2 Keep the bond 2 Hold a boundary 2 Help someone grieving 2 Shame 1 Panic and the body 1 Reading, numbers and learning differences 1 When you go numb 1 Living with uncertainty 1

When

Any ordinary day 7 After a row 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

A relationship with no friction in it can leave an ADHD partner restless rather than content. A bit of heat is not the same as a bad marriage. What matters is what happens afterwards.

Plenty of couples decide that any argument means something is broken, and then start managing each other into blandness, which nobody enjoys. The…

Five minutesUse your strengthsADHD skillsQur’an 2:148

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

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.