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

5 practices
How long you have · Twenty minutes
Who it is written for
Where you are right now
On your own, or with someone
Theme · Remembering to do it
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

The more one person checks up, the more the other hides, and the more they hide the more the checking looks justified. Both are responding reasonably to the last move and nobody is having a good time.

Getting out of it usually means the monitoring comes down first, which feels like the wrong direction to whoever is doing the monitoring. A workable…

Twenty minutesRemembering to do itADHD skillsQur’an 3:159

There is a point where a to do list stops being a tool and becomes something you flinch away from. If you have not opened yours in a fortnight, it has passed that point.

The usual advice is to work through it, which is precisely what nobody does with a list that long. It is kinder and quicker to start a fresh page…

Twenty minutesRemembering to do itADHD skillsQur’an 18:24

Take one of the gaps you already have, the commute or the walk or the shower, and use it to ask what is coming up this week and what might be slipping. No new tool, no new app, just the question.

That turns something accidental into something you can count on. It works best in the same place each time, so that the place starts asking the…

Twenty minutesRemembering to do itADHD skillsQur’an 24:37

Anything that comes round every month should be leaving your account without you. Direct debits and standing orders take the remembering out of the job altogether, which beats any reminder you could set.

It is worth an afternoon. List what recurs, automate what can be automated, and put one calendar note to check the statement each month instead of…

Twenty minutesRemembering to do itADHD skillsQur’an 23:8

Every extra step in a task is another place to lose it. Three clicks and done beats a process with a form, an envelope and a walk to the postbox, even when the second one saves a little money.

Before you commit to a routine, count its steps, then take some out. Bin bags stored next to the bin, stamps kept with the envelopes, paying on the…

Twenty minutesRemembering to do itADHD skillsQur’an 16:91

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