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

48 practices

Get started Coping, mostly Clear all

How long you have

A minute 13 Five minutes 23 Twenty minutes 11 Longer 1

Who it is written for

Me 47 A practitioner 44 Someone I care about 21 My husband or wife 2

Where you are right now · Coping, mostly

Coping, mostly 48 Struggling right now 24 Getting ready for something 2

On your own, or with someone

On my own 41 Involves someone else 5 Both of us together 2

Theme · Get started

Medication and how it works 104Systems for daily life 70 Getting assessed and diagnosed 63 Your nervous system 61 What anger actually is 60 Staying regulated in conflict 60 Get started 48 Moving your body 48 Equanimity and perspective 46 Choosing your response 44 The moment before you snap 43 Bringing the future closer 43 The fear underneath anger 42 Exercise, food and other supports 41 Your sense of time 40 Treatment and medication 39 Touch and bodywork 38 Feelings and focus 38 When everything feels flat 32 Screens and attention 32 What ADHD actually is 30 Growing empathy 28 Grounding and settling 27 The cost of avoiding 26 Structure and routine 26 Knowing your partner 25 Answering bids 24 Food, caffeine and fuel 24 What worry does 23 Practising under provocation 22 Cool the body first 20 Treatment and medication 20 Emotions as signals 20 What you are actually defending 20 Breathing 19 Repair after rupture 19 Making it stick 19 Being seen and judged 18 Rebuilding trust 17 Shared spiritual life 17 Righteous anger and perfectionism 16 Affection and touch 15 Fondness and admiration 15 Breaking the worry loop 14 Shame and stigma 14 Rituals of connection 13 Listening and understanding 13 Remembering to do it 13 Feeling from the inside 12 When you use something to cope 11 When anger turns to harm 11 Tolerate distress 10 Reading, numbers and learning differences 10 Gratitude 9 Facing it a step at a time 9 Use your strengths 8 Self-compassion 8 Anger, alcohol and the body 6 Obsessions and compulsions 6 Question the thought 5 Posture and how you carry yourself 4 Meaning after harm 4 Safety and grounding 4 Act on your values 3 Shame 3 Panic and the body 3 Let the wave come 3 Notice the pattern and flex 3 Name what you feel 3 Your worth is not conditional 3 Working with anger 3 Calm the body 3 Ask and say no well 2 Your window of tolerance 2 Work with your brain 2 Ride the urge 2 Rest and pacing 2 Patience and trust 2 Listen to the body 2 Care for yourself in loss 2 Validate yourself and others 2 Keep the bond 2 Hold a boundary 2 Help someone grieving 2 Get it out of your head 2 Find meaning 2 Face it gently 2 When you go numb 1 Living with uncertainty 1

When

Any ordinary day 47 In a change 1

If a task gives you nothing, bring something to it. Ring the cousin you never speak to and paint while you talk. Do the filing beside a friend who has their own filing to do.

This is a design fix rather than a failure of discipline. Dull work asks your brain to stay somewhere that offers it no reason to stay. Pair it with…

Twenty minutesGet startedADHD skillsQur’an 2:45

Go down the list and find the two items that have been sitting there for months. One of them needs doing this week. The other needs deleting, honestly and out loud.

A list full of things that never move quietly drains everything else on it, because you meet all of them each time you look. Clearing in either…

Twenty minutesGet startedADHD skillsQur’an 39:10

Before treating something as your failure to get going, check whether you ever agreed it was yours. A job that bothers one person and genuinely does not bother the other has not been agreed by anybody.

That turns a stuck task back into a conversation, which is where it belongs. Say plainly that the unpainted wall does not trouble you, ask what it…

Twenty minutesGet startedADHD skillsQur’an 5:48

Keep your clearest hours for the work that needs a clear head. Fold the laundry when you are half awake, not at ten in the morning when you have finally come alive.

Most of us have a window or two in the day when thinking is genuinely cheaper, and we spend it on email and tidying because those are easy to pick…

Twenty minutesGet startedADHD skillsQur’an 20:26

Pick a system that is good enough, spend one evening on it at most, and then use it for a month without changing anything.

You can spend a very long time sharpening tools and never get round to the woodwork. An ordinary calendar used every day beats a beautiful one used…

Twenty minutesGet startedADHD skillsQur’an 87:8

Sometimes the first job is working out what the job is. Go back to whoever asked, or spend twenty minutes finding out, and count that as the work it is.

Ask the plain questions: what is this for, who reads it, what matters most, how long should it be. People hold back because they feel they should…

Twenty minutesGet startedADHD skillsQur’an 96:1

The other way through fog is to walk into it. Start badly, on purpose, and let the shape of the thing appear while you are working on it.

With some jobs you genuinely cannot know what you are doing until you are inside them, and waiting for clarity first just keeps you outside. Give…

Twenty minutesGet startedADHD skillsQur’an 9:105

If reminders, other people's deadlines and a bit of chivvying are what keep you moving, you are allowed to keep them. Inner drive arrives later for some of us, and taking the scaffolding away early does not hurry it along.

Families often pull the supports back on a birthday, as though a certain age should switch on self-direction. What tends to happen is that the only…

LongerGet startedADHD skillsQur’an 73:20

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