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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253 practices

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Difficult things come out more easily when your hands are occupied and you are not looking straight at the other person. Walk side by side, drive somewhere, wash up together, keep the sewing going.

If you are the one listening, offer it first. Most people assume that picking something up would look rude or half interested, so they sit still and…

Twenty minutesSystems for daily lifeMedical and treatmentQur’an 3:159One line of research

Not knowing how to do an ordinary thing, a bank transfer, a form, a phone call to book something, says nothing about your intelligence. It says nobody ever sat down and showed you.

These gaps hide well, because they embarrass people in a way that larger problems somehow do not. Someone can talk fluently about difficult ideas and…

Twenty minutesSystems for daily lifeADHD skillsQur’an 5:2One line of research

Whatever system you build has to survive a bad day. When feeling comes in a wave, the calendar and the checklist are the first things to go, so decide now what that hour looks like.

Write down the smallest possible version of the day: the two things that still happen, everything else forgiven until tomorrow. Have somewhere for…

Twenty minutesSystems for daily lifeADHD skillsQur’an 2:283One line of research

When something has become impossible, start far below it. Sitting in the parked car with the engine off is a real first step, and it is the one that gets somewhere.

Choose a version so small it feels slightly ridiculous, repeat it until it is dull, then add one notch. Sit in the car. Then start the engine. Then…

Twenty minutesSystems for daily lifeADHD skills

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

Qur’an 20:114

One line of research

If everything you do is both urgent and important, you are living in the emergency corner. It is exhausting, and the exhaustion is real even though the week looks thin from outside.

Crisis living is a place rather than a personality, which is the good news, because places can be left. Look for one emergency that keeps coming back…

Twenty minutesSystems for daily lifeADHD skillsQur’an 12:48One line of research

Some things only happen when another person is there, even if they are doing something entirely different. Ring a friend and clean your two kitchens together with the phone on the counter.

This works for studying, tidying, paperwork and the weekly shop, because what you are borrowing is presence rather than help. Agree a start time and…

Twenty minutesSystems for daily lifeADHD skillsQur’an 5:2One line of research

If deleting makes you anxious, do not delete. Keep two lists: a short one for this week, and a long one where things are safe but out of the way.

The anxiety is usually about losing the idea rather than about the task itself, and a separate holding list answers that. Nothing is gone, it is…

Twenty minutesSystems for daily lifeADHD skillsQur’an 6:59One line of research

A bridge year can be a deferred place, a course at the local college, a job, or a stretch of genuinely doing very little. That last one is a real option and not a refusal to choose.

For someone who has just come apart, a fresh demand can restart the same collapse, so a few months with nothing scheduled is sometimes the…

LongerSystems for daily lifeADHD skillsQur’an 2:280One line of research

The next step has to be theirs. A job that looks like nothing to you might be the first thing in two years they chose without being pushed, and that is exactly why it holds.

Parents tend to want the step that recovers the lost ground. The young person needs the step they can actually take on Monday. Shifts in a shop, one…

LongerSystems for daily lifeADHD skillsQur’an 12:55One line of research

When someone has shut down, pressure to get moving usually pushes them further in. Safety first and activity afterwards, even when the whole household is desperate for a sign of life.

Safety here is ordinary and physical. Food that turns up without being asked for. A room nobody is inspecting. Conversation that is not a progress…

LongerSystems for daily lifeADHD skillsQur’an 22:78One line of research

If most of the difficulty is happening at home, most of the work needs to happen with the household in the room. Otherwise the hour of good conversation gets quietly undone by Tuesday.

In a settled stretch, seeing the young person on their own with occasional family time is fine. In a crisis, turn it round: everyone together,…

LongerSystems for daily lifeADHD skillsQur’an 42:38One line of research

Sorting goes better fast than carefully. If every item stalls you, ask someone to sit in the room while you work, not to help but to keep the pace up.

A person nearby changes what the hour feels like, and they can be reading their own book the whole time. What they supply is momentum, which is…

LongerSystems for daily lifeADHD skillsQur’an 18:95One line of research

The unkind thoughts tend to arrive in a handful of familiar shapes. One friend is busy so nobody wants you. One bad mark so you are going to fail everything. Someone did not say hello so they must dislike you.

Rather than fighting the content, try naming the shape: that is the all or nothing one, that is the mind reading one. Most people find they only have…

A minuteFeelings and focusCBTQur’an 91:8One line of research

A wave across the road, a joke with the man in the shop, asking someone how they are and meaning it. These unplanned seconds count for more than they look like they should.

They are also the easiest place to start when arranging a proper meet up feels like too much. Almost nothing is at stake in a greeting, so a fear of…

A minuteFeelings and focusADHD skillsQur’an 25:63One line of research

If rating a feeling out of ten means nothing to you, use something that does. Colour in bubbles, point at a picture, hold your hands apart to show how big it is today.

This began as an adaptation for children, swapping the numbered anxiety ladder for bubbles to colour in, and it is just as useful for anyone who goes…

Five minutesFeelings and focusCBTQur’an 2:286One line of research

After years of feeling slightly outside every room, pulling back stops being a decision and becomes the setting you live at. Worth knowing about yourself before you conclude that you are simply not a people person.

If you are supporting or treating someone with ADHD, assume the connection has to be built rather than already there, and do not read the flatness…

Five minutesFeelings and focusADHD skillsQur’an 16:127One line of research

Worry done on your own goes round in circles. Said out loud to one other person, it usually turns into a problem with edges, and sometimes into a next step.

The rule is short enough to remember at midnight: never worry alone. It does not have to be someone who can fix anything. A friend, a colleague, your…

Five minutesFeelings and focusADHD skillsQur’an 9:40One line of research

Setting out to get rid of worry altogether sets you up to fail twice, first at the worry and then at the failing. A kinder aim is to change how you sit with it.

Anxiety and ADHD keep close company, and for most people some background hum does not go away. What can change is what happens next: whether you…

Five minutesFeelings and focusCBTQur’an 13:28One line of research

Partners of people with ADHD tend not to name the lateness or the lost keys as the real injury. It is the size of the reactions. That is where the damage collects.

Annoying is survivable and frightening is not. If you are working through things in a rough order, the temper comes before the calendar, even though…

Five minutesFeelings and focusADHD skillsQur’an 8:46One line of research

Being good at apologising is a real skill, and it loses value each time the same apology comes round. After a while what repairs things is something visibly different, not a better sentence.

So keep the apology specific and small. Name the thing, do not explain it away, say what you will do differently, and then let the doing carry the…

Five minutesFeelings and focusADHD skillsQur’an 41:34One line of research