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.

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23 practices

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If cutting down has failed over and over, that is information rather than a verdict on you. For some people the workable goal turns out to be none rather than less.

Starting young makes this more likely, and the earlier the heavy use began the harder the road back to casual use tends to be. Nobody enjoys hearing…

LongerWhen you use something to copeDBT skillsQur’an 5:90One line of research

If everything came apart the moment school ended, it may be that the structure was never yours. It belonged to the timetable, and the timetable stopped.

School decides when you get up, what happens next and when the work is due, so nobody ever finds out whether the person can build a week from…

Five minutesSystems for daily lifeADHD skillsQur’an 84:19One line of research

If your mood drops reliably as the light goes, that is worth naming as a thing in its own right. Seasonal low is more common alongside ADHD, and a light box first thing in the morning helps a lot of people.

Use it early in the day and use it consistently, since the timing is part of how it works. It is also worth asking whoever prescribes for you about…

Twenty minutesFood, caffeine and fuelMedical and treatmentQur’an 36:33One line of research

Sometimes the answer is not a better system. It is doing less, including giving up something you love, because what it costs you has stopped being affordable.

Scouts on a Tuesday, the second job, the committee. Losing one of these is a real loss and it is worth grieving rather than pretending you never…

Twenty minutesFeelings and focusADHD skillsQur’an 2:286One line of research

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

There is a difference between low mood you have carried all your life and low mood that grew out of years of working twice as hard for half the result. Both are real, and they need treating in a different order.

If the second describes you, the picture often lifts a fair way once the attention difficulties are being managed and the daily experience of falling…

Five minutesGetting assessed and diagnosedADHD skillsQur’an 4:28One line of research

This goes the way learning a bicycle went. You could not, then you could but only with all of your attention, then one day you rode without thinking about it. The middle bit is the ugly bit.

In that middle phase the skill works but it costs you everything to use, and it looks clumsy from the outside. That is where most people decide it is…

Five minutesMaking it stickMindfulnessQur’an 84:19One line of research

Some people get all the way to university before anything is named, then meet eighty pages of reading a night and cannot do it. Nothing broke that night. The volume simply outgrew a way of coping that had held for years.

The history reads the same way every time afterwards: always needed longer, avoided reading aloud, dreaded timed tests, stomach trouble in exam…

Five minutesReading, numbers and learning differencesCoreQur’an 2:286One line of research

Stopping suddenly can bring lethargy, nausea, irritability and headache within a few days. That is discontinuation, not the illness coming back.

Timing is the giveaway. Withdrawal starts within days of the last dose and often has a particular feel to it: dizziness, odd electrical zaps, a…

Five minutesWhen everything feels flatMedical and treatmentQur’an 94:6One line of research

Discontinuation gets mistaken for relapse constantly, by clients and by clinicians. The mistake runs in both directions and both directions cost something.

Read withdrawal as relapse and a person concludes they will need the tablet for life, when what they needed was a slower taper. Read a real relapse…

Five minutesWhen everything feels flatMedical and treatmentQur’an 41:49One line of research

With the fast acting treatments, the plan for what happens afterwards matters as much as the treatment itself.

Electroconvulsive therapy can shift severe depression quickly, and without something in place afterwards the relapse rate is high, which is why…

LongerWhen everything feels flatMedical and treatmentQur’an 12:110One line of research

Sometimes the honest answer is that there is nothing in your surroundings to feel good about. Changing them counts as treatment, not as running away.

A life with no friends nearby, no work that means anything and a steady drip of criticism will produce low mood in most people, and skills practised…

LongerWhen everything feels flatParts workQur’an 8:24One line of research

With many of these medicines the unpleasant part turns up on day one and the good part takes weeks. Knowing that in advance is most of what carries people across the gap.

The first fortnight can feel like a bad bargain, because it is one: you pay now for something that arrives later. Put a date in the diary two to four…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 94:5One line of research

For most of childhood somebody else held the diary. Parents remember the dentist, the kit, the letter that needs signing, and then one day nobody is doing that for you and the whole job is yours.

This is often why someone who managed well enough at school comes apart in their twenties. Nothing got worse. The scaffolding came down, and the…

Five minutesRemembering to do itADHD skillsQur’an 2:286One line of research

Look back over your own history for the times you were knocked down and started something anyway. That pattern is common with ADHD, and it is easy to miss while you are busy counting the failures.

It may be a side effect of not weighting the future heavily. The past does not press down quite as hard either. People who have been sacked, dropped…

Five minutesYour sense of timeADHD skillsQur’an 25:47One line of research

Walking away from a course or a job that was never going to fit can be the sensible move rather than a failure of nerve. It is also frightening, particularly when other people are paying for it.

Fit does more work here than effort does. The person who cannot survive a rigid nine to five in an open plan office may be excellent somewhere with…

LongerYour sense of timeADHD skillsQur’an 62:10One line of research

If therapy for ADHD did little for your thirteen year old, that is not a sign they were not trying. The self monitoring it leans on is still being built at that age, and it builds later in ADHD than in most.

The practical reading is about timing rather than willingness. Younger teenagers usually do better when the adults around them change the setup at…

Five minutesTreatment and medicationCBTQur’an 65:3One line of research

A no is usually information about fit rather than a report on your worth. Some of them have to happen before you can tell which places are right for you.

This is a real reframe rather than a comforting one, because a rejection does carry usable information: about what they were after, about what you…

Five minutesLiving with uncertaintyCBTQur’an 2:216One line of research

If things fell apart when your routine did, that is information rather than a character flaw. A great deal of what was holding you together was built into the day around you.

Fixed start times, someone in the next room, a journey that marked the edges of work: these do real work, and you find out how much only when they…

Five minutesWhat ADHD actually isADHD skillsQur’an 70:22One line of research

ADHD does not come with extra intelligence, and it does not take any away either. What being bright does is buy you time, because you can work around it for years before anyone notices.

That is why so many capable people get diagnosed at university, or in a first job with real responsibility, at the point where the workarounds…

Five minutesWhat ADHD actually isADHD skillsQur’an 49:13One line of research

Retirement takes away the timetable, the colleagues and often the person who kept the diary, and for someone with ADHD that can be the point where everything unravels.

It often gets read as depression or as an early sign of memory trouble, when what has actually happened is that a lifetime of borrowed structure…

Twenty minutesWhat ADHD actually isADHD skillsQur’an 70:19One line of research