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

36 practices
How long you have
Who it is written for
Where you are right now
On your own, or with someone
Theme · Structure and routine
Medication and how it works 177Your nervous system 120Systems for daily life 114What anger actually is 103Getting assessed and diagnosed 93The moment before you snap 88Choosing your response 81Get started 74Moving your body 71Treatment and medication 71Grounding and settling 71Equanimity and perspective 68Feelings and focus 66Your sense of time 66Cool the body first 65What ADHD actually is 65Touch and bodywork 65Screens and attention 62Exercise, food and other supports 61The fear underneath anger 61Bringing the future closer 60Staying regulated in conflict 60Food, caffeine and fuel 59When everything feels flat 54Practising under provocation 46The cost of avoiding 44Structure and routine 36Growing empathy 36Breathing 35Shame and stigma 35Reading, numbers and learning differences 34What worry does 34Making it stick 33Treatment and medication 31Being seen and judged 30Emotions as signals 30Tolerate distress 27Remembering to do it 27Feeling from the inside 25Knowing your partner 25What you are actually defending 24Breaking the worry loop 24Answering bids 24When you use something to cope 24Facing it a step at a time 24Repair after rupture 19Shame 19Obsessions and compulsions 18Rebuilding trust 17Righteous anger and perfectionism 17Shared spiritual life 17Fondness and admiration 15When anger turns to harm 15Affection and touch 15Posture and how you carry yourself 13Rituals of connection 13Listening and understanding 13Self-compassion 12Question the thought 11Use your strengths 10Gratitude 9Anger, alcohol and the body 8When you go numb 7Rest and pacing 5Living with uncertainty 5Panic and the body 5Letting it out safely 4Meaning after harm 4Safety and grounding 4Notice the pattern and flex 3Working with anger 3Let the wave come 3Calm the body 3Name what you feel 3Act on your values 3Your worth is not conditional 3Find meaning 2Listen to the body 2Ask and say no well 2Keep the bond 2Hold a boundary 2Help someone grieving 2Work with your brain 2Get it out of your head 2Your window of tolerance 2Face it gently 2Validate yourself and others 2Ride the urge 2Patience and trust 2Care for yourself in loss 2
When

Plenty of people manage without any system at all. They tend to manage on adrenaline, late nights and a low hum of dread, which is a high price for an outcome that looks fine from outside.

When your results are acceptable, nobody asks what they cost you, and you may have stopped asking too. Worth checking honestly: how much of the week…

Five minutesStructure and routineADHD skillsQur’an 2:286

If a young person hears your suggestion of a planner as one more instruction, they will refuse it, and the refusal is about who is in charge rather than about diaries. Hand over the choice of format and the choice of what goes in.

It helps to be plain that this is theirs and not a monitoring device. That means not reading it over their shoulder and not producing it as evidence…

Five minutesStructure and routineADHD skillsQur’an 22:78

Move things off the to do list and into the week itself. Not write the report, but Wednesday at one, ninety minutes, write the report.

An undated task has nothing to make it happen. It sits there competing with whatever is loud right now and loses every time. Giving it a day, a start…

Five minutesStructure and routineADHD skillsQur’an 17:78

Once tasks sit in the week rather than on a list, you can see that Thursday has no room left. Saying no gets much easier when the crowding is in front of your eyes instead of somewhere in your head.

Holding several commitments in mind at once and weighing them against each other is genuinely hard. Looking at a full column and noticing there is…

Five minutesStructure and routineADHD skillsQur’an 25:67

A schedule tells you what to do now. It does not make you want to do it, and pretending otherwise sets you up to feel let down when three o'clock comes and you stay sitting.

Even so, knowing is a good half of the problem solved, and it is the half that is hard to fix any other way. The other half needs its own tools:…

Five minutesStructure and routineADHD skillsQur’an 39:9

A deadline you privately know is soft has no pull at all. If six o'clock really means midnight, then ten in the morning means nothing, and the whole day drifts until the panic arrives.

One man working from home lost his evenings this way for years, and it was his relationship rather than his employer that paid for it. If the true…

Five minutesStructure and routineADHD skillsQur’an 78:10

Before planning anything, work out which date is actually true. Does Thursday mean Thursday, or does everybody know it means Friday, and is Thursday even possible?

Planning against a date you do not believe in is planning against nothing, and you will feel that in how little the plan moves you. Get the real one…

Five minutesStructure and routineADHD skillsQur’an 30:18

When you set your own deadline, watch what happens to it. Thursday becomes Friday, Friday becomes Monday, and it helps to know what that slide actually costs rather than guessing at it.

Keep a light record for a few weeks. Three things only: the date you picked, the date it was done, and one line on what the gap cost you. Sometimes…

Five minutesStructure and routineADHD skillsQur’an 65:3

Anything with more than one step gets written down, and the child does the writing. Ten problems, check them against the answers, correct what is wrong: three lines in their own hand.

A handout would carry the same words, but writing it themselves does two extra things. It puts the sequence somewhere they can look again when step…

Five minutesStructure and routineADHD skillsQur’an 73:6

Put the rules up on the wall where everyone can see them, and put the child's own version on a card on their desk.

A rule that lives only in memory is not there in the second it is needed, which is the second something more interesting has just walked past. A card…

Five minutesStructure and routineADHD skillsQur’an 11:114

Moving between lessons is where things fall apart, so plan the move out loud before it happens. What to bring, where to go, and who will be waiting.

Before the child leaves maths, walk them through what comes with them and tell them to check in with the next teacher on arrival. That teacher greets…

Five minutesStructure and routineADHD skillsQur’an 62:10

Some children need to move, and the choice is whether that movement is allowed for or whether it arrives as a disruption later on.

A ball chair, a standing desk, a seat near the front, or permission to walk to the back and return with a nod and nothing said: any of these let the…

Five minutesStructure and routineADHD skillsQur’an 4:103

A calendar that catches only some of your commitments is more dangerous than no calendar at all. You look at Thursday, see a clear afternoon, say yes, and only later meet the thing that never got written down.

So the first job is not a better app. It is one place where everything goes, without exception, including the small things you are certain you will…

Twenty minutesStructure and routineADHD skillsQur’an 65:3

While you are talking, have them writing. Notes give attention something to hold onto, and they let you see at a glance who has gone.

Listening on its own asks a child to do nothing visible for a long stretch, and attention quietly drains away with nobody able to tell. A pen moving…

Twenty minutesStructure and routineADHD skillsQur’an 2:238

Put the demanding work where the energy is, not where the timetable happens to be convenient. Then alternate it with something they like, and break it up often.

Effort runs down fast, so an hour of hard work in one block will give you good minutes at the start and very little after. Cut it into shorter runs…

Twenty minutesStructure and routineADHD skillsQur’an 17:78

Where you can, let the learning be something done rather than something sat through. Typing instead of writing, a calculator instead of longhand, a built model instead of an essay.

The knowledge is usually already there. What fails is showing it through a long, still, low feedback task, and that is the part worth redesigning.…

LongerStructure and routineADHD skillsQur’an 22:78

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