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

27 practices

Feelings and focus Someone I care about Clear all

How long you have

A minute 2 Five minutes 15 Twenty minutes 8 Longer 2

Who it is written for · Someone I care about

A practitioner 64 Me 58 Someone I care about 27 My husband or wife 23

Where you are right now

Coping, mostly 13 Struggling right now 11 Getting ready for something 3

On your own, or with someone

On my own 14 Involves someone else 11 Both of us together 2

Theme · Feelings and focus

Systems for daily life 110Medication and how it works 109Your nervous system 94 Moving your body 70 What anger actually is 69 What ADHD actually is 61 Your sense of time 60 Exercise, food and other supports 58 Grounding and settling 58 Treatment and medication 54 Screens and attention 49 The fear underneath anger 48 Equanimity and perspective 48 Cool the body first 46 The cost of avoiding 41 Bringing the future closer 39 Shame and stigma 34 What worry does 32 Get started 31 Reading, numbers and learning differences 30 Structure and routine 30 Breathing 28 The moment before you snap 27 Feelings and focus 27 Food, caffeine and fuel 25 Breaking the worry loop 24 Remembering to do it 24 What you are actually defending 22 Making it stick 18 Facing it a step at a time 18 When you use something to cope 17 Tolerate distress 15 Choosing your response 15 Growing empathy 15 When everything feels flat 14 When anger turns to harm 13 Righteous anger and perfectionism 12 Self-compassion 11 Shame 10 Anger, alcohol and the body 8 Emotions as signals 8 Getting assessed and diagnosed 7 Use your strengths 7 Practising under provocation 6 Obsessions and compulsions 5 Being seen and judged 5 Touch and bodywork 4 Letting it out safely 4 Feeling from the inside 3 Help someone grieving 2 Question the thought 2 Rest and pacing 2 Living with uncertainty 1

Approach

ADHD skills 20 CBT 7

When

Any ordinary day 12 Under stress 11 When apart 2 Coming and going 1 In a change 1

Worry does two things at once. It makes the problem bigger than it is and it makes you smaller than you are. The second half is the one that usually goes unchallenged.

After years of being told you get things wrong, a low estimate of yourself does not feel like a distortion, it feels like the evidence. So argue with…

Twenty minutesFeelings and focusCBTQur’an 2:286

When someone has gone flat, the question is not what they ought to be doing. It is what still has any life in it for them, however small or unimpressive, and then how to get more of that.

Activities handed out from the outside do not lift much. Someone who brightens talking about their car, or a cousin, or a game has just given you the…

Twenty minutesFeelings and focusCBTQur’an 94:1

Sometimes the answer is not a better system. It is doing less, including giving up something you love, because what it costs you has stopped being affordable.

Scouts on a Tuesday, the second job, the committee. Losing one of these is a real loss and it is worth grieving rather than pretending you never…

Twenty minutesFeelings and focusADHD skillsQur’an 2:286

Explain the calming corner on a quiet Tuesday, not in the middle of a meltdown. New instructions do not go in once a child is already rising.

Walk them through it when nothing is happening. This is where it is, this is what you can do there, this is how you come back. Let the whole class…

Twenty minutesFeelings and focusADHD skillsQur’an 23:97

Whatever the correction is, teach it before you need it. A routine the child already knows can be started with two words instead of a negotiation in front of everybody.

Show them the table, the worksheets, what happens when they finish, and let them try it once while nothing is wrong. After that the instruction is…

Twenty minutesFeelings and focusADHD skillsQur’an 48:4

Connection does not have to be human. A dog will not judge how your week went, and it will get you out of the door twice a day whether you feel like it or not.

If people currently feel exhausting or risky, an animal is often the easiest place to begin. Part of the good is the company and part of it is the…

LongerFeelings and focusADHD skillsQur’an 48:4

If you are permanently behind, short of sleep and scrambling, that is not the backdrop to your short fuse. A good deal of the time it is the cause of it.

This is what makes the dull organisational work worth doing, because it buys you something you actually want. A morning that is not a panic leaves…

LongerFeelings and focusADHD skillsQur’an 94:1

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