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

33 practices
How long you have
Who it is written for
Where you are right now
On your own, or with someone
Theme · Structure and routine
Medication and how it works 148Systems for daily life 90Your nervous system 87Get started 69Getting assessed and diagnosed 64Your sense of time 58What anger actually is 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 25Breathing 24The cost of avoiding 24Being seen and judged 24Making it stick 24Treatment and medication 23Remembering to do it 20Knowing your partner 20When you use something to cope 19Facing it a step at a time 16Breaking the worry loop 16Feeling from the inside 16Shared spiritual life 16What you are actually defending 14Fondness and admiration 14Righteous anger and perfectionism 13Emotions as signals 13Obsessions and compulsions 13Tolerate distress 12Answering bids 12Staying regulated in conflict 11Listening and understanding 10Posture and how you carry yourself 9Gratitude 9Use your strengths 8Self-compassion 8Shame 7Rituals of connection 7Affection and touch 7When anger turns to harm 6Anger, alcohol and the body 6Question the thought 6Rebuilding trust 5Repair after rupture 3Rest and pacing 3Panic and the body 3When you go numb 3Notice the pattern and flex 3Living with uncertainty 3Your worth is not conditional 3Act on your values 2Work with your brain 2Meaning after harm 2Keep the bond 2Get it out of your head 2Find meaning 2Face it gently 2Care for yourself in loss 1Listen to the body 1Your window of tolerance 1Safety and grounding 1
When · Any ordinary day

You do not have to use it perfectly for it to help. Using it half the time makes your week roughly half better, and that is a real gain rather than a consolation prize.

Watch for the all or nothing turn, because it is what usually ends these attempts. One missed entry, then the whole thing gets declared broken and…

A minuteStructure and routineADHD skillsQur’an 2:185

Rather than arguing that someone ought to get organised, ask one question. Would your life be better if fewer things slipped, fewer people were annoyed with you, and you spent less of the day worrying about what you had forgotten?

The answer is nearly always yes, and it lands differently when the person says it instead of hearing it. Keep the list concrete and drawn from their…

A minuteStructure and routineADHD skillsQur’an 11:114

Writing Tuesday at two in your diary is not a vow. If Tuesday comes and something else matters more, move it. At least it had a chance of happening.

A surprising number of people avoid writing anything down because it feels binding, as though the ink made it a promise. Left unsaid, that quietly…

A minuteStructure and routineADHD skillsQur’an 4:28

Whatever you estimate, add to it. Fifteen minutes is the figure you get at midnight with empty roads; at midday the same trip takes twenty five.

Do not try to estimate better, since accurate estimating is the thing that is hard. Use a rule you can apply without judgement instead: take your…

A minuteStructure and routineADHD skillsQur’an 31:19

When you book something, put everything into the entry there and then: the address, the phone number, what you have to bring. You will never have that information more easily to hand than at the moment of booking.

The alternative is standing on the pavement at ten to one, searching for which branch it was, with the insurance card at home. Booking is already a…

A minuteStructure and routineADHD skillsQur’an 2:238

Think of a calendar as memory kept outside your head rather than as a test of discipline. Its whole job is to answer what you should be doing now, so that you do not have to work it out.

That framing matters if planners have ever felt like a judgement on you. Nobody expects anyone to hold a phone number in their head any more. The…

A minuteStructure and routineADHD skillsQur’an 6:96

The benefit comes from how often you touch it. Writing something in is a rehearsal, looking it up is a reminder, and by the time the day arrives you have met it so many times that nothing takes you by surprise.

Which is why a scruffy system used constantly beats an elegant one opened weekly. Give yourself a couple of fixed moments to look, first thing and…

A minuteStructure and routineADHD skillsQur’an 33:35

If you are the sort who leaves at the last possible second, the entry has to hold everything you need in order to walk out of the door. Address, door code, what to bring, who to ring if you get stuck.

At five minutes to, you cannot search well and you cannot think of what you have forgotten. That is the wrong moment to be finding anything out. Get…

A minuteStructure and routineADHD skillsQur’an 24:36

A three o'clock appointment half an hour away is a half past two appointment. Put the true start time in and let the calendar hold it, rather than asking yourself to work it out on the day.

Lateness usually comes from anchoring on the time printed on the letter and treating the journey as though it cost nothing. Writing the leaving time…

A minuteStructure and routineADHD skillsQur’an 36:40

Putting something in the calendar does not sign you up for life. If Wednesday turns out wrong, drag it to Thursday. The entry is a plan, and plans are allowed to change.

People who fear being locked in tend to end up with an empty calendar and a full head, which is the worse of the two problems. Say the permission out…

A minuteStructure and routineADHD skillsQur’an 25:62

A child who cannot yet catch their own drifting needs somebody close enough to catch it for them. Where they sit does a lot of that work quietly.

From nearby a teacher sees attention go before the work is lost, and can bring the child back without stopping the lesson for everyone. Proximity…

A minuteStructure and routineADHD skillsQur’an 24:36

Bring a child back with the smallest signal that does the job. A tap on the desk, a hand on the shoulder, or simply standing beside them will usually be enough.

Say a child's name across a room and everyone turns to look. Do that twenty times a day and the child learns something about themselves in front of…

A minuteStructure and routineADHD skillsQur’an 31:19

Get the child's eyes first, then give one instruction. The page, how much, and by when, and then stop.

An instruction thrown at a busy room never reaches the child who most needs it, so the name and the eye contact come before any content at all. Then…

A minuteStructure and routineADHD skillsQur’an 73:4

The long reason why is doing less than you hope. Give the instruction, give one short line of why if it helps, and let that be the end of it.

When the explanation runs on, the instruction gets buried somewhere in the middle of it and comes out the other side lost. A long justification also…

A minuteStructure and routineADHD skillsQur’an 17:110

Attach a new habit to one you already do: after wudu, I read one page.

Let an existing routine carry the new thing. You are borrowing momentum you already have.

A minuteStructure and routineADHD skillsQur’an 31:19

Do the task at the same time and place each day, so the setting starts to do the reminding.

Novelty costs a mind like yours energy. Sameness of time and place buys that energy back.

A minuteStructure and routineADHD skillsQur’an 87:8

By your teens you need some way, any way, of answering one question: given that it is this time on this day, what should I be doing? A plain system that answers it beats a beautiful one that does not.

Paper, phone, whiteboard on the fridge, the format is not the point. If the answer depends on remembering, it depends on luck. Pick the thing you…

Five minutesStructure and routineADHD skillsQur’an 4:103

If a calendar feels like something parents and teachers made you carry, it stays theirs and you keep putting it down. The question worth answering is whose life gets easier when it works.

Most people who grew up being organised at have some resistance to this, and it makes sense. So make it yours in a literal way: it holds the things…

Five minutesStructure and routineADHD skillsQur’an 20:130

Unless the dentist works in your living room, dentist at one is only half an entry. Block the getting there, the parking and the walking in, and block the journey home as well.

Travel disappears from planning because it does not feel like the task. Then the day gets built as though appointments touch each other end to end,…

Five minutesStructure and routineADHD skillsQur’an 62:9

A system survives if it gives back more than it costs. Every time your diary saves you a phone call or a scramble, you have bought yourself a little more willingness to open it tomorrow.

So load it up on purpose. Put in the parking notes, the door code, the name of the person you are meeting, the thing you meant to ask them. None of…

Five minutesStructure and routineADHD skillsQur’an 62:10

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