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

35 practices
How long you have · Five minutes
Who it is written for
Where you are right now
On your own, or with someone
Theme · Get started
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 40Exercise, food and other supports 39The moment before you snap 39Your sense of time 38What ADHD actually is 37Choosing your response 35When everything feels flat 35Grounding and settling 35Get started 35Screens and attention 31Treatment and medication 31Food, caffeine and fuel 30Feelings and focus 29The fear underneath anger 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 17What you are actually defending 16The cost of avoiding 16Structure and routine 16Breaking the worry loop 15Reading, numbers and learning differences 15Remembering to do it 15Growing empathy 14Being seen and judged 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 11Rebuilding trust 9Staying regulated in conflict 9When anger turns to harm 9Knowing your partner 8Self-compassion 7Shame 7When you go numb 6Posture and how you carry yourself 6Listening and understanding 5Question the thought 5Shared spiritual life 4Rituals of connection 3Living with uncertainty 3Use your strengths 3Find meaning 2Repair after rupture 2Panic and the body 2Act on your values 2Rest and pacing 2Anger, alcohol and the body 2Meaning after harm 2Work with your brain 2Your window of tolerance 1Get it out of your head 1Ask and say no well 1Let the wave come 1Help someone grieving 1Your worth is not conditional 1Face it gently 1Letting it out safely 1Working with anger 1Notice the pattern and flex 1Affection and touch 1Calm the body 1
When

Decide now what you get if this is done by Friday, and what it costs you if it is not. Tell someone, so it is on the record.

The trouble with most jobs is that nothing happens either way, at least not for weeks. A deal made in advance puts a real consequence next to it: the…

Five minutesGet startedADHD skillsQur’an 3:159

If you cannot say yes and cannot say no, look for the smaller version. Not the course, one module. Not every week, once a month.

All or nothing is often what makes a decision impossible, since neither end is honestly true for you. A reduced version can sit at the level where…

Five minutesGet startedADHD skillsQur’an 73:20

A decision that is barely tipped is still a decision. If one side is ahead by a hair, that is your answer, and you are allowed to take it.

Waiting to feel sure is what keeps people circling for months, because certainty about a genuinely close call is not coming. Most real decisions get…

Five minutesGet startedADHD skillsQur’an 3:159

Sometimes both roads carry a cost and neither will feel good. Accept that first, then choose, rather than searching for the option that comes without a sting.

A lot of long deliberation is really a search for the version that leaves nobody upset and nothing lost. When that version does not exist, the search…

Five minutesGet startedADHD skillsQur’an 2:45

An app can tell you what needs doing. It cannot make you want to do it. That gap is why the next one will disappoint you too.

Reminders, alarms and lists are genuinely good at the first job, so it is easy to assume a better one will finish the second. It will not, because…

Five minutesGet startedADHD skillsQur’an 13:11

Choosing the app, picking the colours, setting up the tags: that is the task avoiding you. It is interesting, it feels like preparation, and by bedtime nothing has been done.

New systems are enjoyable in a way the actual work never is, which is exactly why the evening goes that way. A useful test is whether anything on…

Five minutesGet startedADHD skillsQur’an 18:23

When something does not get written down, go back to that exact moment with curiosity rather than a telling off. What was in your hands, where were you, what did you tell yourself?

The useful information is all in the specifics: the request came in the corridor, the phone was in your other hand, you were already late. That is a…

Five minutesGet startedADHD skillsQur’an 18:24

We all keep a few small stories that let us take the easier option in the moment. Not lies to other people, just the ones we tell ourselves and half believe.

They are not a sign of a bad character. Everybody has a set, and what you have been through shapes which ones you specialise in. The reason to know…

Five minutesGet startedADHD skillsQur’an 92:4

You are allowed to decide not to write things down. What you cannot do is choose that and then be upset with yourself when you forget.

Straddling is the expensive bit: taking the easy option in the moment and the guilt afterwards. Pick one honestly. Either the note gets written, or…

Five minutesGet startedADHD skillsQur’an 16:97

Some tasks are avoided because nobody has said what they want. Not knowing what good looks like is its own reason to keep walking past something.

An unclear job asks you to do two things at once: work out what it is, then do it. On top of that sits the worry of getting it wrong in a way you…

Five minutesGet startedADHD skillsQur’an 65:3

An avoided task charges you rent even on the days nothing goes wrong. The low hum of hoping nobody asks is part of what it costs.

When we weigh up leaving something undone, we usually count only the visible consequences, the letter that might arrive or the person who might…

Five minutesGet startedADHD skillsQur’an 3:133

A task you dislike needs a time and a place, not a place on the list. Tuesday at ten, at the kitchen table, is a plan. Soon is not.

Left in open competition, the dull job loses to everything more urgent and everything more interesting, every single day, and that is not a fault in…

Five minutesGet startedADHD skillsQur’an 2:148

Put the thing you are avoiding early in the day. Anything you place late gets pushed out by whatever the day turns into.

Early has two advantages at once. It is less likely to be shunted, because the day has not yet piled up behind it, and if it does slip it only slips…

Five minutesGet startedADHD skillsQur’an 62:10

Email is the easiest place to hide. It answers back, it never runs out, and by five o'clock it feels like you worked.

What makes it such a good stand-in for real work is that the rewards come in small unpredictable bursts and almost none of it asks much of you. Your…

Five minutesGet startedADHD skillsQur’an 2:148

Turn a vague plan into an if-then: when I sit down after lunch, I will open the one file.

Deciding in advance exactly when and where you will start removes the moment of friction where you usually stall.

Five minutesGet startedADHD skillsQur’an 9:105

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