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

9 practices
How long you have · Twenty minutes
Who it is written for
Where you are right now
On your own, or with someone
Theme · Bringing the future closer
Systems for daily life 38Medication and how it works 30Moving your body 26Treatment and medication 19Screens and attention 18Get started 17Getting assessed and diagnosed 17What ADHD actually is 17Feelings and focus 16The cost of avoiding 15Reading, numbers and learning differences 14Your nervous system 14Food, caffeine and fuel 11Exercise, food and other supports 10What anger actually is 10Your sense of time 10Bringing the future closer 9Touch and bodywork 8The moment before you snap 8Shared spiritual life 7Emotions as signals 6Cool the body first 6Breaking the worry loop 6Tolerate distress 6Grounding and settling 6Shame 6The fear underneath anger 6Facing it a step at a time 5Staying regulated in conflict 5Remembering to do it 5When you use something to cope 5Shame and stigma 5When everything feels flat 5Breathing 5Repair after rupture 4Being seen and judged 4Choosing your response 4Growing empathy 4When anger turns to harm 4Righteous anger and perfectionism 4Rituals of connection 4What worry does 4Practising under provocation 3Anger, alcohol and the body 3Use your strengths 3Equanimity and perspective 3Structure and routine 3Making it stick 3Knowing your partner 3Rebuilding trust 3Obsessions and compulsions 2Posture and how you carry yourself 2Feeling from the inside 2Letting it out safely 2Answering bids 2Rest and pacing 1Safety and grounding 1Keep the bond 1Care for yourself in loss 1What you are actually defending 1Question the thought 1Treatment and medication 1Living with uncertainty 1Listen to the body 1
When

There are two ways to make something get noticed: make it louder, or quieten everything around it. The second is usually the one nobody has tried.

It applies to a desk and to a phone screen alike. Adding one more reminder into a busy field mostly adds to the field. Taking six things off the desk…

Twenty minutesBringing the future closerADHD skillsQur’an 20:131

You are allowed to build the consequence rather than waiting for life to deliver one. Waiting is not more honest, it is only slower, and often it never arrives at all.

There is a quiet belief that arranged consequences are a kind of cheating and that real lessons have to come from real life. But if the timing means…

Twenty minutesBringing the future closerADHD skillsQur’an 42:20

Put unassigned time in the calendar on purpose. Not as a gap that might survive, as an actual appointment, because unplanned work always arrives and it has to land somewhere.

A week booked solid is a week where every new thing knocks something else out, and that is where the scramble comes from. Two hours on a Wednesday…

Twenty minutesBringing the future closerADHD skillsQur’an 12:47

Say the plan out loud to somebody. A manager, a colleague, your wife, a coach. Hearing yourself explain it does something that turning it over privately does not.

The listener does not need to be an expert in any of it. Talking forces you to put things in order, and the gaps tend to announce themselves halfway…

Twenty minutesBringing the future closerADHD skillsQur’an 2:148

Mindfulness practice is good for most people, and may help a little more if you have ADHD. Treat it as something supportive rather than as the treatment itself.

The honest version is worth having, because being told it is the answer and then finding it is not tends to end with people dropping it entirely. If…

Twenty minutesBringing the future closerADHD skillsQur’an 99:7

Anything you do more than a few times deserves a written list. Not the obvious items. The ones you forget: the belt, the charger, the odd adapter nobody else in the room needs.

The value sits in the rare entries. Shirts and trousers you would remember anyway. The thing that only matters once a year is exactly what memory…

Twenty minutesBringing the future closerADHD skillsQur’an 2:110

Once a week, both calendars open on the table. Who is doing scouts, who has football, what is happening on Thursday. Twice a week if the house is busy.

The point is finding the collisions while there is still time to sort them out, rather than at eight on Thursday morning with coats half on. Keep it…

Twenty minutesBringing the future closerADHD skillsQur’an 12:48

When the thing is over, sit down for twenty minutes and go through it: what happened, what worked, what did not, what you will do differently. Put it in the diary, because it never happens on intention alone.

The monthly report, the school year, the audit. Write the answers where you will actually find them next time, and be specific about the point it…

Twenty minutesBringing the future closerADHD skillsQur’an 9:105

Building a consequence on purpose beats waiting for life to hand you one. There is nothing more virtuous about the natural version. It just tends to arrive too late to teach anybody anything.

Take the five moves together: sooner, more often, held by someone else, big enough to notice, applied every time. Any one of them helps a bit. Two or…

Twenty minutesBringing the future closerADHD skillsQur’an 3:133

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