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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.
A reward that is far off has almost no weight in ADHD. Tying the task to something you actually care about gives you a reason that does not depend on the payoff arriving soon.
So instead of 'I should file these', try 'I want to be someone my family can rely on, and this is part of that'. The other half of this approach is…
Time with people is not the nice extra you get to once the real work is done. Put it alongside sleep, medication and exercise rather than underneath them.
It helps to treat it like any other part of a plan, with something specific in the week rather than a general intention to be more social. One…
Belonging to the group does nothing. Going does. Having a friend does nothing either, unless you see them.
So count the actual events. How many times this week did you sit with someone, not message them. A number you can check beats a resolution to be more…
Fear tends to make its case as caution. Try not to let it quietly shrink what you are willing to attempt, because the shrinking rarely stops on its own.
If you have been criticised often enough, staying out of things stops feeling like a choice and starts feeling like plain good sense. The way back is…
Looking for a whole subject rather than a single practice? Start from the nine areas.
When someone has gone flat, the question is not what they ought to be doing. It is what still has any life in it for them, however small or unimpressive, and then how to get more of that.
Activities handed out from the outside do not lift much. Someone who brightens talking about their car, or a cousin, or a game has just given you the…