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

8 practices

Use your strengths Any ordinary day Clear all

How long you have

Five minutes 2 Twenty minutes 3 Longer 3

Who it is written for

Me 8 Someone I care about 6 A practitioner 6

Where you are right now

Coping, mostly 7 Struggling right now 1

Theme · Use your strengths

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

When · Any ordinary day

Any ordinary day 8 After a row 1 In a change 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

Some of the low, grey stretches are not depression. They are what happens when there has been nothing on the go for a while, and the colour comes back when a project starts.

It is a quieter thing than depression and it does not look like much from outside. Sleep is fine, you are still working, but the zest has gone out of…

Twenty minutesUse your strengthsADHD skillsQur’an 62:10

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.