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

8 practices

Self-compassion Coping, mostly Clear all

How long you have

A minute 3 Five minutes 5

Who it is written for

Me 8 A practitioner 7 Someone I care about 7

Where you are right now · Coping, mostly

Coping, mostly 8 Struggling right now 3 Getting ready for something 1

Theme · Self-compassion

Medication and how it works 104Systems for daily life 70 Getting assessed and diagnosed 63 Your nervous system 61 Staying regulated in conflict 60 What anger actually is 60 Moving your body 48 Get started 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 Feelings and focus 38 Touch and bodywork 38 When everything feels flat 32 Screens and attention 32 What ADHD actually is 30 Growing empathy 28 Grounding and settling 27 Structure and routine 26 The cost of avoiding 26 Knowing your partner 25 Answering bids 24 Food, caffeine and fuel 24 What worry does 23 Practising under provocation 22 Treatment and medication 20 What you are actually defending 20 Cool the body first 20 Emotions as signals 20 Repair after rupture 19 Making it stick 19 Breathing 19 Being seen and judged 18 Shared spiritual life 17 Rebuilding trust 17 Righteous anger and perfectionism 16 Fondness and admiration 15 Affection and touch 15 Shame and stigma 14 Breaking the worry loop 14 Listening and understanding 13 Rituals of connection 13 Remembering to do it 13 Feeling from the inside 12 When anger turns to harm 11 When you use something to cope 11 Tolerate distress 10 Reading, numbers and learning differences 10 Facing it a step at a time 9 Gratitude 9 Self-compassion 8 Use your strengths 8 Obsessions and compulsions 6 Anger, alcohol and the body 6 Question the thought 5 Meaning after harm 4 Posture and how you carry yourself 4 Safety and grounding 4 Panic and the body 3 Calm the body 3 Let the wave come 3 Name what you feel 3 Notice the pattern and flex 3 Act on your values 3 Shame 3 Working with anger 3 Your worth is not conditional 3 Care for yourself in loss 2 Validate yourself and others 2 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 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 Living with uncertainty 1 When you go numb 1

When

Any ordinary day 6 In a change 2

The aim was never to stop needing the aids. It is to find ways round the parts that do not work well, and then to keep using them.

People tend to treat the alarms, the lists, the whiteboard by the door as scaffolding they ought to take down eventually. That is usually why it all…

A minuteSelf-compassionADHD skillsQur’an 4:28

One man with ADHD described the goal as no longer suffering from it, only having it. The diagnosis had not changed. What it cost him had.

Half of that shift comes from removing particular sources of pain: the job that was never going to work, the arrangement at home that left everything…

A minuteSelf-compassionADHD skillsQur’an 94:1

When you fall off task, restart without the pile-on. Talk to yourself like a good coach, not a critic.

The lost hour is gone; the next one is not. Skip the self-attack and just begin again.

A minuteSelf-compassionADHD skillsQur’an 2:286

Most children with ADHD grow into adults with ADHD. Some of it settles as the brain finishes developing into your late twenties, and adult life gives you more say over how your days are arranged, but the underlying difficulty tends to stay.

This is worth knowing because much of the improvement people do get comes from arranging things to suit themselves: the job that fits, the hours that…

Five minutesSelf-compassionADHD skillsQur’an 65:7

It rarely stays a matter of attention. The difficulties shape what you come to believe about yourself, that colours how you are with the people closest to you, and their responses feed straight back into the original trouble.

Discouraging to read, and genuinely useful, because it means there are three places to work and they are not equally stuck. The wiring is the hardest…

Five minutesSelf-compassionADHD skillsQur’an 2:186

There is a difference between having ADHD and being ADHD. It sounds like word games until you notice which one you are living in.

Being it means the condition runs everything and explains everything, and there is a quiet relief in that which is hard to give up. Having it means…

Five minutesSelf-compassionADHD skillsQur’an 53:32

Work properly at the parts that can be managed, then be at peace with what is left over. The order matters more than it sounds.

Peace offered before any real effort is giving up with better vocabulary, and it never quite convinces the person saying it. Effort with no end point…

Five minutesSelf-compassionADHD skillsQur’an 22:78

Every list, timer and rule exists to buy you a life worth having. If the systems have quietly become the point, something has turned the wrong way round.

It is easy to end up managing your ADHD as a full time occupation and calling that recovery. A better test of a week is whether it held anything you…

Five minutesSelf-compassionADHD skillsQur’an 7:156

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