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

1388 practices
Area
How long you have · Five minutes
Who it is written for
Where you are right now
On your own, or with someone
Theme
Medication and how it works 111Your nervous system 73What anger actually is 60Getting assessed and diagnosed 59Equanimity and perspective 44Touch and bodywork 43Systems for daily life 40The moment before you snap 39Exercise, food and other supports 39Your sense of time 38What ADHD actually is 37Grounding and settling 35Choosing your response 35When everything feels flat 35Get started 35Treatment and medication 31Screens and attention 31Food, caffeine and fuel 30The fear underneath anger 29Feelings and focus 29Practising under provocation 28Bringing the future closer 27Moving your body 24Cool the body first 23What worry does 23Shame and stigma 20Breathing 19Emotions as signals 19Feeling from the inside 17Structure and routine 16What you are actually defending 16The cost of avoiding 16Breaking the worry loop 15Reading, numbers and learning differences 15Remembering to do it 15Being seen and judged 14Growing empathy 14Facing it a step at a time 13Making it stick 12Treatment and medication 12When you use something to cope 12Righteous anger and perfectionism 11Obsessions and compulsions 11Tolerate distress 11When anger turns to harm 9Staying regulated in conflict 9Rebuilding trust 9Knowing your partner 8Shame 7Self-compassion 7Posture and how you carry yourself 6When you go numb 6Listening and understanding 5Question the thought 5Shared spiritual life 4Use your strengths 3Living with uncertainty 3Rituals of connection 3Rest and pacing 2Panic and the body 2Repair after rupture 2Work with your brain 2Find meaning 2Anger, alcohol and the body 2Act on your values 2Meaning after harm 2Your window of tolerance 1Working with anger 1Calm the body 1Ask and say no well 1Affection and touch 1Notice the pattern and flex 1Let the wave come 1Help someone grieving 1Get it out of your head 1Face it gently 1Letting it out safely 1Your worth is not conditional 1
Approach
When

If the deadline is six weeks off and you can really only see three days ahead, do not try to grow the horizon. Move the deadline closer with a checkpoint.

A five minute catch-up with someone every couple of days does more than a beautifully drawn plan for the whole six weeks. In work with little…

Five minutesBringing the future closerADHD skillsQur’an 84:19

When you ask a manager for regular check-ins, ask for them as a way of staying pointed in the right direction. That is a different conversation from asking to be watched.

Something like: could we take five minutes twice a week, so I can be sure I am working on what matters most to you. You are the one proposing it, so…

Five minutesBringing the future closerADHD skillsQur’an 9:105

'It's bad for your health' and 'grades matter later' move nobody, least of all someone who has never seen what either one looks like.

If you want a future to carry any weight, it has to be pictured rather than stated. What does the day look like. Who is in the room. What is…

Five minutesBringing the future closerADHD skillsQur’an 87:17

A consequence has to cost the person whose behaviour it is, in something they actually care about. If missing the bus mildly annoys your teenager and wrecks your morning, the cost is landing on the wrong person.

So move it. A few pounds for the lift, or the phone for the day. Say it plainly beforehand, then do it without the lecture attached. What counts as…

Five minutesBringing the future closerADHD skillsQur’an 53:39

Write it up before you leave. One salesman, knowing full well he will not remember the visit an hour later, does his notes in the car with the engine still off.

The strength of it is that the trigger is fixed and physical. Sitting down in the car is the cue, and the notes happen before the key turns. No…

Five minutesBringing the future closerADHD skillsQur’an 94:7

If the same crunch arrives every month, another talk about it will not shift next month. It was never a shortage of information.

For partners this is a hard one, because the frustration is completely fair. But a lecture adds shame to something that already feels unpleasant, and…

Five minutesBringing the future closerADHD skillsQur’an 75:20

You get three goes at thinking about something: before it starts, somewhere in the middle, and once it is over. Most of us only ever use the last one, which is the least useful of them.

Before is a pause to look at the options. In the middle is a quick check on how it is actually going and whether anything needs changing. Afterwards…

Five minutesBringing the future closerADHD skillsQur’an 9:105

The first version of the list will be alright. It becomes good over a couple of years, one forgotten item at a time.

So when you arrive somewhere without the thing you needed, add a line rather than carrying the annoyance around with you. That turns a bad morning…

Five minutesBringing the future closerADHD skillsQur’an 84:19

A long project gives you no feedback until it is too late to use any. Put checkpoints in yourself: with the people involved, or just with you and a Monday morning.

Pick the dates while you are writing the plan, not later when you happen to remember. Each one turns a single verdict at the end into several small…

Five minutesBringing the future closerADHD skillsQur’an 29:69

At a check-in, only look. Where am I, what has slipped, what have I still not heard back on. Skim the inbox without opening anything.

The moment you answer one message the review is over, and you will not notice it ending. Keep a sheet beside you and write down what you spot instead…

Five minutesBringing the future closerADHD skillsQur’an 53:40

Once a day, look at the whole day before it starts eating you. What is on, what is urgent, what is this day actually best used for. Morning or evening, whichever you will really do.

It takes about five minutes and it is the difference between a day you chose and a day chosen for you by whoever emailed first. Some people prefer…

Five minutesBringing the future closerADHD skillsQur’an 94:7

Before you hand it over, read the original request again. Not your memory of it. The actual words.

Almost nobody enjoys this, which is why almost nobody does it. But work that is good except for the two things nobody remembered is the commonest…

Five minutesBringing the future closerADHD skillsQur’an 53:41

Ask people how it went. How was that meeting, how am I doing, what did you make of it. Nobody enjoys asking, and the information is not available any other way.

Ask one specific person about one specific thing rather than the room in general. If your read on yourself has been bent out of shape by years of…

Five minutesBringing the future closerADHD skillsQur’an 65:3

Someone who will tell you the part that was not good is someone whose 'that was fine' you can believe. That is what settles the doubt, not reassurance.

Blanket praise carries no information, so it slides off and the doubt is back within the hour. If you tend to worry about how you came across, ask…

Five minutesBringing the future closerADHD skillsQur’an 99:8

One way to hold the whole thing: you feel now at full volume and later almost not at all. Putting things off, saying yes too often, spending, jumping in. One pattern rather than four separate faults.

It changes what you go looking for. Not more discipline in each area separately, but ways of making later louder across all of them. A deadline you…

Five minutesBringing the future closerADHD skillsQur’an 75:20

A report due Friday puts a little pressure on somebody else's Monday. For you Monday feels like nothing at all, and then Thursday evening arrives carrying the whole of it.

It is worth drawing out honestly. One line sloping gently upwards all week, another staying flat and then going vertical. Once the shape is visible…

Five minutesBringing the future closerADHD skillsQur’an 87:17

Thursday night goes badly, you swear at yourself, and you mean every word. Next quarter the same thing happens. That is not you failing to learn. It is a lesson that cannot survive the distance.

For the memory of a bad night to change anything in August, it would have to still be vivid in August, and it will not be. So stop waiting for the…

Five minutesBringing the future closerADHD skillsQur’an 17:11

If the only real deadline is the fortnightly meeting, invent some smaller ones. A couple of short catch-ups a week will do more for the work than the formal review ever does.

Ask for them as something that helps you, because it is true and it also lands better: five minutes on Tuesday and Thursday keeps me pointed at the…

Five minutesBringing the future closerADHD skillsQur’an 84:19

Whatever the record is, do it the same day, every time. The salesman writes his notes in the car outside the client's office. Not that evening, not on Friday.

No exceptions is the part doing the work. One skipped day teaches you that skipping is survivable, and 'it worked out fine that once' is the thought…

Five minutesBringing the future closerADHD skillsQur’an 12:47

No single strategy fits every situation. When something that worked last year does nothing now, the fault is usually in the match rather than in you.

For anyone helping, this matters even more. When a sensible technique fails, the first question is which part of this person's week it did not fit,…

Five minutesBringing the future closerADHD skillsQur’an 2:148

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