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

11 practices
How long you have · Five minutes
Who it is written for
Where you are right now
On your own, or with someone
Theme · Remembering to do it
Medication and how it works 99Your nervous system 54Getting assessed and diagnosed 43Systems for daily life 36Exercise, food and other supports 35What anger actually is 35Your sense of time 35Get started 33Food, caffeine and fuel 29What ADHD actually is 28Equanimity and perspective 27The moment before you snap 26When everything feels flat 23Choosing your response 23Screens and attention 23Touch and bodywork 22Treatment and medication 22Bringing the future closer 22Practising under provocation 22What worry does 20Grounding and settling 19Moving your body 17The fear underneath anger 17Shame and stigma 15Reading, numbers and learning differences 14Being seen and judged 14Structure and routine 13Cool the body first 13Remembering to do it 11Feeling from the inside 10What you are actually defending 10Feelings and focus 10Breathing 10Growing empathy 10Righteous anger and perfectionism 9The cost of avoiding 9Treatment and medication 9Making it stick 9Obsessions and compulsions 8When you use something to cope 8Breaking the worry loop 8Emotions as signals 7Facing it a step at a time 7Knowing your partner 6Shared spiritual life 4Self-compassion 4Tolerate distress 4When you go numb 3Posture and how you carry yourself 3Rituals of connection 3Shame 3Act on your values 2Question the thought 2Panic and the body 2Use your strengths 2Meaning after harm 2Listening and understanding 2Find meaning 2When anger turns to harm 2Work with your brain 2Notice the pattern and flex 1Anger, alcohol and the body 1Affection and touch 1Your worth is not conditional 1Your window of tolerance 1Get it out of your head 1Face it gently 1Living with uncertainty 1Rest and pacing 1Staying regulated in conflict 1Rebuilding trust 1
When · Any ordinary day

Remembering to do something later is really two jobs stacked on each other. You have to keep hold of the thing itself, and you have to keep some feel for how the hours are passing, and both have to be working at the same moment.

That is why this fails more often than either piece alone, and why it is the failure other people see. Seeing it as two jobs splits the fix in two as…

Five minutesRemembering to do itADHD skillsQur’an 20:115

Not every reminder is the same kind of reminder. Call at three is a clock job, when I next see my manager is a person job, and that thing at the conference next year is a diary job.

Mixing them up is where a lot of honest intentions leak away. A note on the desk will not survive until next March, and an alarm cannot tell you your…

Five minutesRemembering to do itADHD skillsQur’an 4:103

Some things can be done a day late with an apology, and others cannot: the ticket doubles, the window shuts, the form is simply gone. Sorting your obligations into those two piles tells you where the effort is worth spending.

Lateness tends to get treated as one big failing, which makes every missed thing feel equally awful and gives you nowhere to aim. Go through what is…

Five minutesRemembering to do itADHD skillsQur’an 2:282

Add up what forgetting costs you in money over a year. Late fees, the higher interest that comes with a dented credit score, next day delivery bought at eleven at night for a birthday you have known about since January.

Being told to get organised in the abstract lands on nothing. A number lands. Put last year's late charges and rush postage at the top of the page…

Five minutesRemembering to do itADHD skillsQur’an 17:34

It tends to go in a sequence: unreliable first, said kindly, then irresponsible, said less kindly. After that it stops being about the tasks at all and turns into a description of who you are.

By the third stage shame has arrived, and shame makes people avoid the very systems that would help, because setting up a calendar means admitting…

Five minutesRemembering to do itADHD skillsQur’an 33:5

A sticky note is fine for something happening within the hour. Anything further out needs something that goes off by itself, because holding a plan in mind for three days is not a thing memory does.

Most reminder failures are this mismatch rather than a lack of trying. Someone uses a note where an alarm was needed, it fails, and they conclude…

Five minutesRemembering to do itADHD skillsQur’an 11:114

Somebody should ask the boring question: is there a list at all, anywhere? It gets skipped for being too obvious to ask, which is how a person can go years with nothing.

The format does not matter: Outlook, a notes app, the back of an envelope kept in one place. What matters is that intentions live somewhere outside…

Five minutesRemembering to do itADHD skillsQur’an 12:47

If you are going to ask someone to remind you, tie it to something they want as well. Reminding you to book the car in is much easier when it is also their car.

Asked as a favour it becomes a job they never applied for, and resentment collects quietly on both sides. Asked as a shared arrangement it lasts. Be…

Five minutesRemembering to do itADHD skillsQur’an 51:55

Notice how often a forgotten job turns up in the shower, or halfway up a flight of stairs. That is not coincidence: when nothing is holding your attention, the things you meant to do float up.

Which means those minutes are quietly doing work, and filling every one of them with a phone takes the mechanism away. Keep something to capture with…

Five minutesRemembering to do itADHD skillsQur’an 20:14

When someone hands you a date, the useful move is not writing the date down. Open your calendar there and then and decide the hour the work will actually happen.

A deadline only announces itself at the very end, when there is no room left to do anything about it. Booking the doing rather than the due date…

Five minutesRemembering to do itADHD skillsQur’an 18:23

The standard was never that you drop nothing. It is that the effort is steady and visible, and the misses that remain get some grace.

This matters as much for the person waiting on you as it does for you. Perfection gives them nothing to notice and gives you nothing to reach, so…

Five minutesRemembering to do itADHD skillsQur’an 2:286

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