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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

6 practices
Shame and stigma remove filterUnder stress remove filterClear all
How long you have
A minute 2Five minutes 2Twenty minutes 1Longer 1
Who it is written for
Someone I care about 6A practitioner 6Me 4
Where you are right now
Struggling right now 5Coping, mostly 1
On your own, or with someone
On my own 4Involves someone else 2
Theme · Shame and stigma
The moment before you snap 32Cool the body first 31Grounding and settling 30Choosing your response 28Your nervous system 24Touch and bodywork 22Staying regulated in conflict 20What anger actually is 20The fear underneath anger 18Feelings and focus 16Equanimity and perspective 15Tolerate distress 11Breathing 10The cost of avoiding 10Feeling from the inside 9Answering bids 9Systems for daily life 9Shame 8Screens and attention 8Practising under provocation 8Medication and how it works 8Moving your body 8What worry does 7Getting assessed and diagnosed 7When everything feels flat 6Affection and touch 6When anger turns to harm 6Bringing the future closer 6Making it stick 6Shame and stigma 6Breaking the worry loop 6What you are actually defending 5Knowing your partner 5Food, caffeine and fuel 5Question the thought 5Emotions as signals 5Treatment and medication 5Facing it a step at a time 5Letting it out safely 4Obsessions and compulsions 4Growing empathy 4Posture and how you carry yourself 4Get started 4Working with anger 3Calm the body 3Let the wave come 3Righteous anger and perfectionism 3Listening and understanding 3Being seen and judged 3Safety and grounding 3Name what you feel 3Exercise, food and other supports 3Treatment and medication 2Ride the urge 2Self-compassion 2Your sense of time 2Structure and routine 2Patience and trust 2Meaning after harm 2Reading, numbers and learning differences 2When you use something to cope 2Rebuild trust 2Anger, alcohol and the body 1Your window of tolerance 1What ADHD actually is 1Validate yourself and others 1Repair after rupture 1Panic and the body 1Shared spiritual life 1Remembering to do it 1Care for yourself in loss 1Listen to the body 1Act on your values 1Rest and pacing 1
When · Under stress
Any ordinary day 25Under stress 6After a row 3In a change 1

Some people will not believe this exists whatever you show them. You are allowed to give a short honest answer and then let the conversation go.

Keep one or two plain facts ready for people who are genuinely curious, because that conversation is often worth having. It is a different…

A minuteShame and stigmaADHD skillsQur’an 16:125

Before you offer anyone the upside of their ADHD, say the hard part out loud first. One patient's answer to being told it was a gift was to ask where he could return it.

A reframe offered too early does not sound hopeful, it sounds like you were not listening. Name the cost in specifics, the job that went, the…

A minuteShame and stigmaADHD skillsQur’an 20:44

When you have stopped believing you can change anything, the reflex is to avoid and to scroll. What breaks that is not encouragement, it is one small thing actually finished.

Pick something small enough to be sure of: one drawer, one email, one form. The point is not the drawer. The point is a fresh piece of evidence that…

Five minutesShame and stigmaADHD skillsQur’an 39:53

The same plan works in a calm week and falls apart in a chaotic one. That is not motivation coming and going. You began the chaotic week with less in reserve and spent most of it before the decisions that mattered arrived.

By the time you reach the important thing, a good deal has already gone on finding keys, apologising, rerouting and starting over. Which is why the…

Five minutesShame and stigmaADHD skillsQur’an 6:132

When a young person with ADHD goes through a first breakup or loses a friendship group, stay closer than usual. Do not wait for the next arranged contact.

Rejection lands harder here, and impulsivity shortens the gap between feeling unbearable and acting on it. A short unannounced check in, a lift…

Twenty minutesShame and stigmaADHD skillsQur’an 39:53

No food in the house means eating out late, which means a late night, which means a late start, which means no time to shop. It is not a character flaw. It is a loop.

The parts that feel most like personal failure, the takeaways, the extra coffee, the money going nowhere, are mostly downstream of a plan that never…

LongerShame and stigmaADHD skillsQur’an 2:286

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