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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16 practices

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The first day back is worse than the weeks before it, not better. Plan for that spike rather than letting it take you by surprise.

Anxiety climbs as the return gets close and peaks somewhere near the doorway, then it comes down, but only for someone who stays long enough to find…

Twenty minutesThe cost of avoidingCBTQur’an 2:155One line of research

When the thing is over, sit down for twenty minutes and go through it: what happened, what worked, what did not, what you will do differently. Put it in the diary, because it never happens on intention alone.

The monthly report, the school year, the audit. Write the answers where you will actually find them next time, and be specific about the point it…

Twenty minutesBringing the future closerADHD skillsQur’an 9:105One line of research

When you cannot skip it, shorten it. Come for the meal and skip the drinks afterwards. Two hours of you at your best is worth more to everyone than five hours ending badly.

Decide the leaving time before you arrive and say it out loud on the way in, so that it is a plan rather than a walkout. Booking something afterwards…

Twenty minutesFeelings and focusADHD skillsQur’an 25:63One line of research

If you cannot remember much about being six, you are in the majority. Early childhood comes back poorly for most adults, while the teenage years are far easier to describe.

So do not sit in an assessment feeling you have failed a test because the early years are a blur. Bring what you can find instead: old school…

Twenty minutesGetting assessed and diagnosedADHD skillsQur’an 2:286

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

One line of research

A list of symptoms on its own does not make a diagnosis. What counts is that they cost you something real in at least two areas of ordinary life.

That means work or school, money, home, friendships, driving, getting through the week. Almost everyone loses keys and drifts off in meetings, so the…

Twenty minutesGetting assessed and diagnosedADHD skillsQur’an 24:61One line of research

Much of the symptom wording was written with children in mind. If a question sounds like it is about someone climbing the furniture, translate it into your adult life rather than answering no.

Restlessness at forty is rarely running about. It is being unable to sit through a film, the leg going under the table, two jobs left out of boredom.…

Twenty minutesGetting assessed and diagnosedADHD skillsQur’an 91:8One line of research

If someone is about to send off a saliva kit to fill in the family history they never had, have a conversation first. These tests hand back more than health information, and they hand it back with nobody in the room.

A father who is not the father, a sibling nobody mentioned, a donor conception no one planned to explain: these arrive by email on an ordinary…

Twenty minutesGetting assessed and diagnosedADHD skillsQur’an 42:38One line of research

Waiting to see how they get on carries a cost that is easy to miss. Every year a child spends behind narrows what is available to them the year after.

Treatment does not settle a life. What happens is that school reports, friendships and confidence build on one another, so a stretch of doing better…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 21:84One line of research

Tai chi, qigong, karate, whatever is running near you at a time you can make. Choose on availability, cost and what you actually like, because those decide whether you keep going.

The ingredients are much the same across these: steady movement, a structure somebody else designed, and a session that happens whether or not you…

Twenty minutesMoving your bodyMedical and treatmentQur’an 67:15One line of research

A weighted vest seems to do its work in roughly the first quarter of an hour. Twenty minutes did not beat fifteen, so longer is not more help.

Use it as a tool for a moment rather than a garment for the day: on before the piece of work that needs the most sitting still, off once that is…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 20:81One line of research

A friend or a counsellor telling you that you are not a monster helps, and it only takes you so far. The shame usually sits with one particular person, and it eases most when that person hears the thing and stays.

So aim a disclosure carefully rather than widely. Choose the person the shame is actually about, pick a moment with room in it, and say the small…

Twenty minutesShameEmotionally focusedQur’an 66:8One line of research

Said plainly, because it should be: medication is the most effective treatment for ADHD, and by a good margin. Everything else in this area is something you add to that decision, not something that replaces it.

This is not a push to medicate. Families weigh side effects, age, other conditions and their own convictions, and those are proper things to weigh.…

Twenty minutesTreatment and medicationMedical and treatmentQur’an 16:69One line of research

Rather than memorising which treatments to avoid, keep a few questions you can put to any of them. New products arrive faster than anyone can keep a list.

Ask how it was tested and by whom, and whether anyone independent of the company has looked at it. Ask what it costs, whether insurance touches it,…

Twenty minutesTreatment and medicationMedical and treatmentQur’an 42:38One line of research

Roughly, the order runs like this. Stimulant medication does the most, the non stimulants help but come second, and after that exercise, omega oils, accommodations and therapy are the ones worth your time.

Decent sleep, ordinary good food and keeping screens within reason sit underneath all of it as support rather than treatment, and a sleep study is…

Twenty minutesTreatment and medicationMedical and treatmentQur’an 16:69One line of research

Changing how the family understands the child comes before the medication, before the charts, before the meeting at school. It is step one, not a friendly introduction to the real work.

Skip it and the behaviour plan still gets written, but it gets delivered with an edge, applied on the good days and abandoned on the bad ones. When…

Twenty minutesTreatment and medicationADHD skillsQur’an 20:114One line of research

Paediatric and psychiatric bodies have moved towards treating earlier than used to be usual. The reasoning is that the damage builds on itself.

A year of falling behind makes the next year harder, a reputation among classmates is quick to form and slow to shift, and a household that has been…

Twenty minutesTreatment and medicationMedical and treatmentQur’an 39:53One line of research