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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2455 practices

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Sleep, food and movement will not cure anything, but they lengthen the fuse. Bad moments still arrive, and you handle them differently when your body is not already running on empty.

This matters more here than it sounds, because ADHD tends to wreck exactly these three and then the wreckage feeds back into the flare ups. Late…

Twenty minutesTreatment and medicationMedical and treatmentQur’an 4:28One line of research

The diet evidence has drifted away from cutting particular things out and towards eating decently overall. That is easier on everyone at the table.

Removing additives or colourings helps a small number of children, and the trouble is that you cannot tell in advance who they are, so most families…

LongerTreatment and medicationMedical and treatmentQur’an 2:185One line of research

Think of ADHD as sitting at the centre of an onion. Poor sleep, sleep apnoea, low vitamin levels, allergy, ongoing pain, untreated anxiety or low mood all sit in layers around it, and each one makes the centre look worse than it is.

This explains something that otherwise looks strange: treatments that do nothing whatever for ADHD can still make a real difference, because they…

LongerTreatment and medicationMedical and treatmentQur’an 9:105One line of research

Think of it the way you would think about diabetes. Something to manage with several things at once, most days, for as long as it is there.

That frame does a lot of quiet work. It says the treatment is ongoing rather than a course you finish, it explains why things slide back when…

LongerTreatment and medicationADHD skillsQur’an 2:185

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

Growing empathy

Making it stick

Being seen and judged

Shame and stigma

Structure and routine

Remembering to do it

Tolerate distress

Treatment and medication

What worry does

Knowing your partner

Answering bids

What you are actually defending

Feeling from the inside

Breaking the worry loop

When you use something to cope

Emotions as signals

Repair after rupture

Facing it a step at a time

Shared spiritual life

Rebuilding trust

Affection and touch

Fondness and admiration

Obsessions and compulsions

Righteous anger and perfectionism

Listening and understanding

Shame

Posture and how you carry yourself

Rituals of connection

Anger, alcohol and the body

The cost of avoiding

When anger turns to harm

Living with uncertainty

Rest and pacing

When you go numb

Letting it out safely

Meaning after harm

Safety and grounding

Your worth is not conditional

Notice the pattern and flex

Act on your values

Let the wave come

Face it gently

Care for yourself in loss

Validate yourself and others

Listen to the body

Reading, numbers and learning differences

Keep the bond

Hold a boundary

Help someone grieving

Your window of tolerance

Get it out of your head

Find meaning

One line of research

The therapy that helps adult ADHD is not really about arguing with your thoughts. It is practical work on how your week is built, and it works because you are the one who can go and rebuild it.

Sessions tend to circle the same handful of things. Where the list lives, what the calendar actually does when you are not looking at it, how a large…

LongerTreatment and medicationCBTQur’an 2:286One line of research

Paying someone to help sort the house will not mend the marriage. It will remove one of the things you fight about most weeks, and that counts for more than it sounds.

Nobody should pretend this reaches anything deep. The point is arithmetic. A couple has a certain number of rows in them, and if the living room is…

LongerTreatment and medicationMedical and treatmentQur’an 94:5One line of research

People who are sleeping properly, eating properly and moving a bit tend to want each other more. The unglamorous parts of life management run closer to the bedroom than either of you might expect.

It is worth saying out loud when desire has quietly gone from a marriage, because the usual explanations reach for something heavier: he has lost…

LongerTreatment and medicationMedical and treatmentQur’an 2:185One line of research

Listen for the condition you have attached to acting: I will apply once I know I will get it, I will go once I know I will like it. If that condition could never actually be met, it is not caution, it is a door you have quietly locked.

From the inside it rarely feels like avoidance. It feels sensible, even responsible, because who would go to all that trouble without knowing. The…

Five minutesLiving with uncertaintyCBTQur’an 31:34One 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

When a decision feels impossible, put a date on it rather than pressing for the commitment. We will try this and look at it again in three months turns a life sentence back into a choice.

Plenty of people hear any decision as permanent, so picking a course or a job or a city feels like sentencing themselves to it. A review date changes…

Five minutesLiving with uncertaintyCBTQur’an 18:23One line of research

When something feels unbearable to risk, follow it downwards. If that did happen, what would it mean, and what would happen after that?

Keep asking gently, and stop when you reach something that is a statement about the person rather than about the situation, such as it would prove I…

Twenty minutesLiving with uncertaintyCBTQur’an 18:78One line of research

An exam is a task with requirements. It is not a ruling on whether you are capable, however much it feels like one while you are sitting inside it.

Saying that once changes very little. The person this comes from took a long time to arrive at it, and that is worth knowing so you do not expect it…

LongerLiving with uncertaintyCBTQur’an 57:23One line of research

A calm, undemanding life is supposed to be the goal, and for a lot of people with ADHD it is quietly unbearable. Comfort does not hold you. Something with a bit of pull to it does.

This is worth knowing when you are building a plan around less: fewer commitments, lighter workload, nothing too taxing. Take out all the demand and…

Five minutesUse your strengthsADHD skillsQur’an 17:84One line of research

A relationship with no friction in it can leave an ADHD partner restless rather than content. A bit of heat is not the same as a bad marriage. What matters is what happens afterwards.

Plenty of couples decide that any argument means something is broken, and then start managing each other into blandness, which nobody enjoys. The…

Five minutesUse your strengthsADHD skillsQur’an 2:148One line of research

Give a dull task some fuel: music, a timer, a stake, a partner. Your brain runs on interest.

Do not expect a low-interest task to run on willpower alone. Add the spark it needs to catch.

Five minutesUse your strengthsADHD skillsQur’an 53:39One line of research

One psychiatrist took up a dance class in lockdown, three times a week, at something he was frankly not good at. Being bad at it was the reason it kept working.

A repetitive session on a machine asks very little of you once your body knows it. Something with steps to follow, in time with other people, keeps…

Twenty minutesUse your strengthsADHD skillsQur’an 29:69One line of research

Some of the low, grey stretches are not depression. They are what happens when there has been nothing on the go for a while, and the colour comes back when a project starts.

It is a quieter thing than depression and it does not look like much from outside. Sleep is fine, you are still working, but the zest has gone out of…

Twenty minutesUse your strengthsADHD skillsQur’an 62:10One line of research

Build your work around what your mind does well, novelty, hyperfocus, big-picture, not only around your gaps.

You will go further leaning on your strengths than endlessly sanding down your weaknesses.

Twenty minutesUse your strengthsADHD skillsQur’an 6:135One line of research

Look for something genuinely hard that sits on top of something you are already good at. Too easy and your attention wanders off. Too far beyond you and it just becomes another thing you failed at.

The narrow band in between is where you stay engaged without noticing you are trying. It is usually a bit further up than feels comfortable when you…

LongerUse your strengthsADHD skillsQur’an 12:55One line of research

For a lot of people with ADHD, making things is not a hobby but closer to an appetite. The itch to start something is always there, and when nothing is being made it does not go quietly.

Read that way, the restlessness that arrives when you have no project on is information rather than a character flaw. The same drive that gets called…

LongerUse your strengthsADHD skillsQur’an 21:80One line of research

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Practices

What matches