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

Feelings and focus Struggling right now Any ordinary day Clear all

How long you have

A minute 1 Twenty minutes 2 Longer 2

Who it is written for

Me 5 A practitioner 4 Someone I care about 4

Where you are right now · Struggling right now

Coping, mostly 23 Struggling right now 5 Getting ready for something 4

On your own, or with someone

Involves someone else 2 On my own 2 Both of us together 1

Theme · Feelings and focus

Your nervous system 29 Get started 20 Screens and attention 17 Medication and how it works 16 What ADHD actually is 13 Systems for daily life 12 What anger actually is 12 Your sense of time 10 Shame and stigma 10 Food, caffeine and fuel 10 When everything feels flat 9 Treatment and medication 9 Reading, numbers and learning differences 8 Obsessions and compulsions 8 Getting assessed and diagnosed 8 Equanimity and perspective 7 Touch and bodywork 7 The fear underneath anger 6 Shame 6 The moment before you snap 6 When you use something to cope 6 Tolerate distress 5 Moving your body 5 Structure and routine 5 Being seen and judged 5 Grounding and settling 5 Feelings and focus 5 What worry does 4 Exercise, food and other supports 3 Feeling from the inside 3 Emotions as signals 3 Treatment and medication 3 Cool the body first 3 Practising under provocation 3 Choosing your response 3 Question the thought 3 The cost of avoiding 3 Growing empathy 3 Breaking the worry loop 2 Living with uncertainty 2 When you go numb 2 Posture and how you carry yourself 2 Facing it a step at a time 1 Making it stick 1 What you are actually defending 1 Use your strengths 1 Bringing the future closer 1 Breathing 1 Self-compassion 1 Remembering to do it 1

Approach

ADHD skills 3 CBT 2

When · Any ordinary day

Under stress 8 Any ordinary day 5 After a row 5 In a change 1 When apart 1

A wave across the road, a joke with the man in the shop, asking someone how they are and meaning it. These unplanned seconds count for more than they look like they should.

They are also the easiest place to start when arranging a proper meet up feels like too much. Almost nothing is at stake in a greeting, so a fear of…

A minuteFeelings and focusADHD skillsQur’an 25:63

Fear tends to make its case as caution. Try not to let it quietly shrink what you are willing to attempt, because the shrinking rarely stops on its own.

If you have been criticised often enough, staying out of things stops feeling like a choice and starts feeling like plain good sense. The way back is…

Twenty minutesFeelings and focusADHD skillsQur’an 3:139

When someone has gone flat, the question is not what they ought to be doing. It is what still has any life in it for them, however small or unimpressive, and then how to get more of that.

Activities handed out from the outside do not lift much. Someone who brightens talking about their car, or a cousin, or a game has just given you the…

Twenty minutesFeelings and focusCBTQur’an 94:1

Sitting in a room with other people who lose their keys, cry at nothing and hate themselves for both does something no explanation can. You find out you were never the only one.

Groups also do encouragement better than a therapist can. When someone with the same trouble asks whether you managed the homework, it does not land…

LongerFeelings and focusCBTQur’an 9:40

Connection does not have to be human. A dog will not judge how your week went, and it will get you out of the door twice a day whether you feel like it or not.

If people currently feel exhausting or risky, an animal is often the easiest place to begin. Part of the good is the company and part of it is the…

LongerFeelings and focusADHD skillsQur’an 48:4

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