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

7 practices

Feelings and focus Twenty minutes Coping, mostly Clear all

How long you have · Twenty minutes

A minute 8 Five minutes 17 Twenty minutes 7 Longer 6

Who it is written for

Me 7 A practitioner 7 My husband or wife 4 Someone I care about 2

Where you are right now · Coping, mostly

Coping, mostly 7 Struggling right now 6 Getting ready for something 3

On your own, or with someone

Both of us together 3 Involves someone else 3 On my own 1

Theme · Feelings and focus

Systems for daily life 21 Medication and how it works 19 Moving your body 17 The cost of avoiding 11 Get started 11 Getting assessed and diagnosed 11 Screens and attention 10 Your nervous system 8 Touch and bodywork 8 Feelings and focus 7 Treatment and medication 7 Shared spiritual life 7 What anger actually is 6 The moment before you snap 5 Bringing the future closer 5 Staying regulated in conflict 5 Food, caffeine and fuel 5 Exercise, food and other supports 5 What ADHD actually is 5 Breaking the worry loop 5 Grounding and settling 4 Growing empathy 4 Repair after rupture 4 Righteous anger and perfectionism 4 The fear underneath anger 4 When everything feels flat 4 When anger turns to harm 4 Rituals of connection 4 Breathing 3 Your sense of time 3 Knowing your partner 3 Making it stick 3 Emotions as signals 3 Structure and routine 3 Reading, numbers and learning differences 3 Rebuilding trust 3 Cool the body first 2 Shame and stigma 2 Answering bids 2 Feeling from the inside 2 Use your strengths 2 What worry does 2 Anger, alcohol and the body 2 Equanimity and perspective 2 When you use something to cope 2 Rest and pacing 1 Safety and grounding 1 Remembering to do it 1 Tolerate distress 1 Practising under provocation 1 Treatment and medication 1 Posture and how you carry yourself 1 Obsessions and compulsions 1 Listen to the body 1 Keep the bond 1 Facing it a step at a time 1 Choosing your response 1 Care for yourself in loss 1

Approach

ADHD skills 6 CBT 1

When

Any ordinary day 4 After a row 3

A reward that is far off has almost no weight in ADHD. Tying the task to something you actually care about gives you a reason that does not depend on the payoff arriving soon.

So instead of 'I should file these', try 'I want to be someone my family can rely on, and this is part of that'. The other half of this approach is…

Twenty minutesFeelings and focusCBTQur’an 12:86

Time with people is not the nice extra you get to once the real work is done. Put it alongside sleep, medication and exercise rather than underneath them.

It helps to treat it like any other part of a plan, with something specific in the week rather than a general intention to be more social. One…

Twenty minutesFeelings and focusADHD skillsQur’an 2:45

Belonging to the group does nothing. Going does. Having a friend does nothing either, unless you see them.

So count the actual events. How many times this week did you sit with someone, not message them. A number you can check beats a resolution to be more…

Twenty minutesFeelings and focusADHD skillsQur’an 8:11

One sign that the heat has come off a little: you can hold I am furious with you and you probably did not mean it in the same moment, without dropping either one.

In the middle of an argument that second thought is simply not available, and its absence is not a failure of character. It comes back as the arousal…

Twenty minutesFeelings and focusADHD skillsQur’an 42:37

Some people are done with an argument in ten minutes. If the person you live with needs three hours, your quick recovery can look to them like proof that you never cared.

Say the mismatch out loud when things are calm, so that it is understood before the next row rather than argued about during it. If you are the fast…

Twenty minutesFeelings and focusADHD skillsQur’an 7:199

ADHD rarely turns up on its own. If anxiety or low mood is in the room as well, it needs treating in its own right, and that includes when it is the other partner who is struggling.

This is the part that gets missed in couples. One person becomes the identified patient and everybody works on them, while the other one's untreated…

Twenty minutesFeelings and focusADHD skillsQur’an 2:153

Saying I need a break only works if you have agreed beforehand what a break means. How long it lasts, what the other person does meanwhile, and when the two of you come back to it.

Settle it on a calm evening. Twenty minutes, no following, no messages in between, and we sit back down at nine. Then keep the return time exactly,…

Twenty minutesFeelings and focusADHD skillsQur’an 8:46

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