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

7 practices

Use your strengths Coping, mostly Any ordinary day Clear all

How long you have

Five minutes 2 Twenty minutes 2 Longer 3

Who it is written for

Me 7 Someone I care about 5 A practitioner 5

Where you are right now · Coping, mostly

Coping, mostly 7 Struggling right now 1

Theme · Use your strengths

Medication and how it works 97 Systems for daily life 69 Getting assessed and diagnosed 54 Get started 47 Your nervous system 47 Moving your body 43 Exercise, food and other supports 40 Treatment and medication 39 What anger actually is 37 Your sense of time 37 Bringing the future closer 36 Touch and bodywork 30 What ADHD actually is 28 Equanimity and perspective 26 Screens and attention 26 When everything feels flat 25 Structure and routine 25 Growing empathy 25 The moment before you snap 25 Choosing your response 24 Feelings and focus 23 Food, caffeine and fuel 23 What worry does 22 Grounding and settling 21 Knowing your partner 20 Treatment and medication 20 The fear underneath anger 20 The cost of avoiding 19 Breathing 18 Shared spiritual life 16 Being seen and judged 16 Practising under provocation 15 Making it stick 15 Breaking the worry loop 14 Fondness and admiration 14 Remembering to do it 13 Shame and stigma 13 What you are actually defending 13 Righteous anger and perfectionism 13 Answering bids 12 Staying regulated in conflict 11 Feeling from the inside 10 When you use something to cope 10 Emotions as signals 10 Reading, numbers and learning differences 10 Listening and understanding 10 Gratitude 9 Rituals of connection 7 Affection and touch 7 Use your strengths 7 When anger turns to harm 6 Self-compassion 6 Cool the body first 6 Anger, alcohol and the body 5 Obsessions and compulsions 5 Facing it a step at a time 5 Tolerate distress 5 Rebuilding trust 5 Posture and how you carry yourself 4 Notice the pattern and flex 3 Repair after rupture 3 Question the thought 3 Panic and the body 3 Your worth is not conditional 3 Work with your brain 2 Rest and pacing 2 Meaning after harm 2 Keep the bond 2 Get it out of your head 2 Find meaning 2 Act on your values 2 Face it gently 2 Shame 1 Safety and grounding 1 Your window of tolerance 1 Listen to the body 1 Care for yourself in loss 1 When you go numb 1 Living with uncertainty 1

When · Any ordinary day

Any ordinary day 7 After a row 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

Give a dull task some fuel: music, a timer, a stake, a partner. Your brain runs on interest.

Do not expect a low-interest task to run on willpower alone. Add the spark it needs to catch.

Five minutesUse your strengthsADHD skillsQur’an 53:39

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

Build your work around what your mind does well, novelty, hyperfocus, big-picture, not only around your gaps.

You will go further leaning on your strengths than endlessly sanding down your weaknesses.

Twenty minutesUse your strengthsADHD skillsQur’an 6:135

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.