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

69 practices
How long you have
Who it is written for
Where you are right now
On your own, or with someone
Theme · Get started
Medication and how it works 148Systems for daily life 90Your nervous system 87Get started 69Getting assessed and diagnosed 64What anger actually is 58Your sense of time 58Moving your body 56Exercise, food and other supports 55Food, caffeine and fuel 53The moment before you snap 49What ADHD actually is 48Treatment and medication 48Bringing the future closer 46Choosing your response 45Screens and attention 44Touch and bodywork 38Equanimity and perspective 37Grounding and settling 34When everything feels flat 34Structure and routine 33Feelings and focus 32Reading, numbers and learning differences 31The fear underneath anger 31Practising under provocation 30Growing empathy 29What worry does 26Cool the body first 25Shame and stigma 25Being seen and judged 24The cost of avoiding 24Breathing 24Making it stick 24Treatment and medication 23Remembering to do it 20Knowing your partner 20When you use something to cope 19Breaking the worry loop 16Feeling from the inside 16Facing it a step at a time 16Shared spiritual life 16What you are actually defending 14Fondness and admiration 14Righteous anger and perfectionism 13Emotions as signals 13Obsessions and compulsions 13Answering bids 12Tolerate distress 12Staying regulated in conflict 11Listening and understanding 10Gratitude 9Posture and how you carry yourself 9Use your strengths 8Self-compassion 8Affection and touch 7Shame 7Rituals of connection 7When anger turns to harm 6Question the thought 6Anger, alcohol and the body 6Rebuilding trust 5Panic and the body 3Rest and pacing 3Your worth is not conditional 3Repair after rupture 3Living with uncertainty 3When you go numb 3Notice the pattern and flex 3Act on your values 2Get it out of your head 2Find meaning 2Face it gently 2Work with your brain 2Keep the bond 2Meaning after harm 2Listen to the body 1Safety and grounding 1Your window of tolerance 1Care for yourself in loss 1
When · Any ordinary day

Go down the list and find the two items that have been sitting there for months. One of them needs doing this week. The other needs deleting, honestly and out loud.

A list full of things that never move quietly drains everything else on it, because you meet all of them each time you look. Clearing in either…

Twenty minutesGet startedADHD skillsQur’an 39:10

Before treating something as your failure to get going, check whether you ever agreed it was yours. A job that bothers one person and genuinely does not bother the other has not been agreed by anybody.

That turns a stuck task back into a conversation, which is where it belongs. Say plainly that the unpainted wall does not trouble you, ask what it…

Twenty minutesGet startedADHD skillsQur’an 5:48

Keep your clearest hours for the work that needs a clear head. Fold the laundry when you are half awake, not at ten in the morning when you have finally come alive.

Most of us have a window or two in the day when thinking is genuinely cheaper, and we spend it on email and tidying because those are easy to pick…

Twenty minutesGet startedADHD skillsQur’an 20:26

Sitting exactly halfway between two options is its own kind of exhausting, and it produces nothing. If you have been weighing something for weeks, the weighing has quietly become the activity.

Give it a deadline and a method. One more week, the three things that matter most, and then you choose, knowing the choice will be imperfect. If you…

Twenty minutesGet startedADHD skillsQur’an 20:25

When you are torn about something, get both sides out of your head and onto paper. Two columns, everything you can think of, no tidying as you go.

Holding both cases in mind at once is what wears you out, and it is why the same argument keeps starting from the beginning every evening. Once it is…

Twenty minutesGet startedADHD skillsQur’an 20:114

Pick a system that is good enough, spend one evening on it at most, and then use it for a month without changing anything.

You can spend a very long time sharpening tools and never get round to the woodwork. An ordinary calendar used every day beats a beautiful one used…

Twenty minutesGet startedADHD skillsQur’an 87:8

Sometimes the first job is working out what the job is. Go back to whoever asked, or spend twenty minutes finding out, and count that as the work it is.

Ask the plain questions: what is this for, who reads it, what matters most, how long should it be. People hold back because they feel they should…

Twenty minutesGet startedADHD skillsQur’an 96:1

The other way through fog is to walk into it. Start badly, on purpose, and let the shape of the thing appear while you are working on it.

With some jobs you genuinely cannot know what you are doing until you are inside them, and waiting for clarity first just keeps you outside. Give…

Twenty minutesGet startedADHD skillsQur’an 9:105

If the same three names keep coming up, compare those three and stop looking. Twenty options will not give you a better answer, only a later one.

Past a handful of choices, more searching adds very little while the cost of deciding keeps climbing, and if you are prone to circling it can stop…

Twenty minutesGet startedADHD skillsQur’an 23:61

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