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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183 practices

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Programmes built on tones through headphones and balance drills have not been shown to help ADHD. If a child does seem steadier during them, the likeliest reason is that something is occupying the part of them that goes looking for stimulation.

That effect is real enough, and it is cheap to get elsewhere. A walk, a job with the hands, background sound they choose themselves, all of it…

Five minutesExercise, food and other supportsMedical and treatmentQur’an 2:153One line of research

Several professional bodies came together to say that vision therapy is not a treatment for ADHD. A joint statement like that is unusual, and it is worth quoting to a family word for word.

Convergence problems, where the eyes struggle to work together on something close up, are a little more common in ADHD and deserve treating in their…

Five minutesExercise, food and other supportsMedical and treatmentQur’an 10:67One line of research

If you are trying omega supplements, give them four to six weeks and then decide. Imaging work has picked up changes in how neurons communicate after around four weeks, which is fast as these things go.

Fixing the end point at the start protects you twice over. It takes the sting out of nothing happening by Thursday, and it stops an open ended habit…

Five minutesExercise, food and other supportsMedical and treatmentQur’an 53:39One line of research

One senior researcher in this field is approached by ADHD app startups roughly once a month and no longer takes part, on the view that the companies are not seriously trying to build something that works.

You do not have to share his judgement to borrow the question. Before paying for a digital product, ask who tested it, whether those testers were…

There is more about focus, starting, and adhd than the practices: the focus, starting, and adhd area has the themes and the courses too.

Five minutesExercise, food and other supportsMedical and treatmentQur’an 28:26One line of research

If you are thinking about a weighted blanket or vest for a child, let an occupational therapist set the weight. It is a specific number for a specific body, not something to guess at in a shop.

The pull to order one straight away is understandable, especially after months of bad nights. What an OT does is match the weight to the child's size…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 55:8One line of research

If you are going to take supplements, it is worth paying a small subscription to a service that assays what is actually in them. ConsumerLab is one, at roughly sixty dollars a year.

The thing to check about any such service is who funds it, because a tester paid by manufacturers is a marketing department with a laboratory…

Twenty minutesExercise, food and other supportsMedical and treatmentQur’an 2:247One line of research

Not every reminder is the same kind of reminder. Call at three is a clock job, when I next see my manager is a person job, and that thing at the conference next year is a diary job.

Mixing them up is where a lot of honest intentions leak away. A note on the desk will not survive until next March, and an alarm cannot tell you your…

Five minutesRemembering to do itADHD skillsQur’an 4:103One line of research

Some things can be done a day late with an apology, and others cannot: the ticket doubles, the window shuts, the form is simply gone. Sorting your obligations into those two piles tells you where the effort is worth spending.

Lateness tends to get treated as one big failing, which makes every missed thing feel equally awful and gives you nowhere to aim. Go through what is…

Five minutesRemembering to do itADHD skillsQur’an 2:282One line of research

A sticky note is fine for something happening within the hour. Anything further out needs something that goes off by itself, because holding a plan in mind for three days is not a thing memory does.

Most reminder failures are this mismatch rather than a lack of trying. Someone uses a note where an alarm was needed, it fails, and they conclude…

Five minutesRemembering to do itADHD skillsQur’an 11:114One line of research

Somebody should ask the boring question: is there a list at all, anywhere? It gets skipped for being too obvious to ask, which is how a person can go years with nothing.

The format does not matter: Outlook, a notes app, the back of an envelope kept in one place. What matters is that intentions live somewhere outside…

Five minutesRemembering to do itADHD skillsQur’an 12:47One line of research

Anything that comes round every month should be leaving your account without you. Direct debits and standing orders take the remembering out of the job altogether, which beats any reminder you could set.

It is worth an afternoon. List what recurs, automate what can be automated, and put one calendar note to check the statement each month instead of…

Twenty minutesRemembering to do itADHD skillsQur’an 23:8One line of research

Every extra step in a task is another place to lose it. Three clicks and done beats a process with a form, an envelope and a walk to the postbox, even when the second one saves a little money.

Before you commit to a routine, count its steps, then take some out. Bin bags stored next to the bin, stamps kept with the envelopes, paying on the…

Twenty minutesRemembering to do itADHD skillsQur’an 16:91One line of research

Ask everybody, at the start, what they use and how it goes for them there. Not only the ones who arrive with an obvious phone problem.

Two questions do most of the work: which platforms are you on, and what is it like for you on them. Asked early, without any warning tone, it makes…

Five minutesScreens and attentionCBTQur’an 63:9One line of research

Ask two questions and then sit with the difference. How much time on this would you like? And how much do you think is actually good for you?

Almost nobody gives the same answer twice, and the gap between the numbers is more persuasive than anything you could have told them, because they…

Twenty minutesScreens and attentionADHD skillsQur’an 18:46One line of research

Nothing here does the job on its own. Medication if it suits you, a few practical systems, something for the low mood and shame that has built up, and the people you live with brought into it.

The practical layer is the easiest to describe and the first to fall over, because whether you use a system at all depends on how you feel about…

LongerSelf-compassionADHD skillsQur’an 2:153One line of research

The timer you will actually use is the one that takes two seconds. A dial you twist beats an app with four taps, every time, whatever the app can do.

Keep a cheap kitchen timer where you work and another where you get ready. If speaking to a smart speaker is quicker for you, use that instead.…

A minuteYour sense of timeADHD skillsQur’an 2:189One line of research

The inner clock does more than one job. It tells you what time it is now, how long that took, how long things usually take, and it taps you on the shoulder when a particular time arrives.

Worth finding out which of those is weak for you, because they need different props. Someone who estimates badly needs a record of past attempts to…

Five minutesYour sense of timeADHD skillsQur’an 23:113One line of research

A list on the back of an envelope, made before the day starts, beats holding the day in your head. It does not have to be neat and it does not have to survive contact with the morning.

Write what has to happen and roughly in what order, and keep it where you will see it. Two things come out of that. You have made one deliberate…

Five minutesYour sense of timeADHD skillsQur’an 17:12One line of research

A child who is blind to time is not ignoring the deadline. They are living in whatever is happening right now, with no sense that the bell is close or that Friday's test has anything to do with today.

It shows up as reacting to each moment rather than moving through a day with a shape. Adults read that as not caring, and the child usually cannot…

Five minutesYour sense of timeADHD skillsQur’an 21:37One line of research

The pattern usually ends the same way. Nothing feels urgent, then the deadline lands all at once, and the child panics and produces something poor or nothing at all.

Once you can see the sequence, you can step in near the beginning instead of managing the wreckage at the end. Say it out loud with the child,…

Five minutesYour sense of timeADHD skillsQur’an 18:23One line of research