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

5 practices

Use your strengths Someone I care about Coping, mostly Clear all

How long you have

Five minutes 1 Twenty minutes 1 Longer 3

Who it is written for · Someone I care about

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

Where you are right now · Coping, mostly

Coping, mostly 5 Getting ready for something 1 Struggling right now 1

Theme · Use your strengths

Systems for daily life 66 Medication and how it works 58 Your nervous system 49 Moving your body 47 What anger actually is 40 Exercise, food and other supports 38 The fear underneath anger 37 Your sense of time 35 Equanimity and perspective 33 What ADHD actually is 28 Screens and attention 27 Bringing the future closer 27 Treatment and medication 27 The cost of avoiding 24 Get started 21 What worry does 21 Structure and routine 21 What you are actually defending 19 Grounding and settling 15 Breaking the worry loop 14 Breathing 14 The moment before you snap 14 Feelings and focus 13 Cool the body first 13 Shame and stigma 13 Remembering to do it 12 Food, caffeine and fuel 12 Righteous anger and perfectionism 11 When you use something to cope 11 Choosing your response 11 Growing empathy 10 Reading, numbers and learning differences 9 When anger turns to harm 9 Making it stick 8 When everything feels flat 7 Self-compassion 7 Emotions as signals 7 Anger, alcohol and the body 6 Facing it a step at a time 6 Use your strengths 5 Obsessions and compulsions 5 Getting assessed and diagnosed 5 Tolerate distress 5 Being seen and judged 4 Touch and bodywork 3 Help someone grieving 2 Shame 2 Rest and pacing 1 Question the thought 1 Practising under provocation 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

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

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.