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

245 practices

Someone I care about Getting ready for something Clear all

Area

Focus, starting, and ADHD 149Your body 40 Anger 38 Worry and anxiety 15 Low mood and hard feelings 3

How long you have

A minute 37 Five minutes 126Twenty minutes 62 Longer 20

Who it is written for · Someone I care about

A practitioner 385Me 328Someone I care about 245My husband or wife 7

Where you are right now · Getting ready for something

Coping, mostly 874Struggling right now 451Getting ready for something 245

On your own, or with someone

On my own 154Involves someone else 75 Both of us together 16

Theme

Medication and how it works 40 Systems for daily life 19 Treatment and medication 15 Exercise, food and other supports 14 What ADHD actually is 13 Your sense of time 11 Reading, numbers and learning differences 10 Moving your body 10 Facing it a step at a time 9 Grounding and settling 8 Food, caffeine and fuel 8 Cool the body first 8 Bringing the future closer 7 Breathing 6 Making it stick 6 Your nervous system 6 The moment before you snap 5 Remembering to do it 5 The cost of avoiding 5 Choosing your response 4 What anger actually is 4 Equanimity and perspective 4 Feelings and focus 3 Shame and stigma 3 The fear underneath anger 3 Tolerate distress 2 Screens and attention 2 Get started 2 Structure and routine 2 When everything feels flat 1 What you are actually defending 1 Breaking the worry loop 1 Use your strengths 1 Touch and bodywork 1 Self-compassion 1 Practising under provocation 1 Anger, alcohol and the body 1 Getting assessed and diagnosed 1 Feeling from the inside 1 Growing empathy 1

Approach

Medical and treatment 87 ADHD skills 70 Core 31 Body based 25 CBT 20 Mindfulness 11 DBT skills 1

When

Any ordinary day 182Coming and going 33 In a change 27 Under stress 3

If nobody helped you learn to settle when you were small, you can still learn it now. Slower and more deliberately, but genuinely.

Reading about early development can leave people feeling sentenced, as though the window shut at three and that was that. The same capacity to adapt…

Five minutesYour nervous systemBody basedQur’an 2:152

If you want to breathe more slowly, add one count at a time over weeks. Four in and four out this month, five next month, and no hurry after that.

Very slow breathing can bring on air hunger, that feeling of not getting enough, and for some people it tips straight into panic. Good reason to…

Five minutesYour nervous systemBody basedQur’an 2:286

Yoga, breath practice, loving kindness, gratitude, forgiveness work, tapping, rubbing your own shoulders: they all seem to move the same dial. Choose whichever one you will actually keep doing.

It is a strangely mixed list, and the mix is the point. If practices that look nothing alike arrive at similar places, then the argument about which…

Five minutesYour nervous systemBody basedQur’an 33:41

Yoga, slow breathing with feedback, neurofeedback and listening programmes are all aiming at the same target. Pick the one you can actually get to and keep doing.

Because they share a mechanism, they are largely swappable. Cost, travel, waiting lists and whether you enjoy it are legitimate grounds for choosing…

Twenty minutesYour nervous systemBody basedQur’an 2:152

If a practice feels like homework you are failing at, turn it into a game. Some feedback tools do this for you, bringing colour and birdsong to a grey screen as your heart rhythm settles.

Trying hard to relax is a trap. The effort keeps you keyed up, and then you have one more thing to be bad at. Play sidesteps that entirely. It is the…

Twenty minutesYour nervous systemBody basedQur’an 16:78

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